7 February
CrossFit Vitality – CrossFit
Strength/Skill
A: “OPEN PREP SKILLWORK” (AMRAP – Reps)
A1. 14/6 AIR BIKE SPRINT
NO REST
A2. MAX REPS C2B/CHIN OVER
NO REST
A3. 50 DU’S
REST 3:30, X3
1. SCORE IS TOTAL NUMBER OF C2B/CHIN OVER THE BAR PULLUPS
2. FOR EVERY MISS ON DU’S OR SINGLES, SUBTRACT 2 PULLUPS FROM THAT ROUNDS SCORE. MAX OF 6 REPS DEDUCTED EACH ROUND.
3. SCALE DU’S TO SINGLES IF NEEDED.
4. AIR BIKE IS MEANT TO BE 100% EFFORT.
5. RUN IN HEATS OF 5-6, SHOULD NEED TO STAGGER BY ABOUT 30 SECONDS OR SO. SHARE ROPES AND PULLUP SPOTS.
6. SUB SKI’S IF NOT ENOUGH BIKES TO RUN HEATS OF 6.
Metcon
B: “NOS” (Time)
3 ROUNDS FOR TIME
15 BACK SQUATS (135/95)
10 PULLUPS
5 THRUSTERS
200M RUN
RX+
155/105
C2B PULLUPS
1. BAR COMES FROM THE GROUND.