26 AUGUST
CrossFit Vitality – CrossFit
Metcon
A: 2K ROW CLEAN JUICE CHALLENGE (Time)
WITH A TEAM OF 4:
MAX 2K ROW FOR TIME
1. SWITCH AS FREQUENTLY AS NEEDED.
2. 1 ROWER PER TEAM.
3. OTHER TEAM MEMBERS CANNOT ROW WHILE SOMEONE ELSE IS GETTING INTO THE ROWER.
4. MEN’S TIME TO BEAT IS 5:47
WOMEN’S TIME TO BEAT IS
5. ANYONE WHO BEATS THOSE TIMES GETS A FREE DRINK FROM CLEAN JUICE.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
WITH A TEAM OF 4
COMPLETE 12M AMRAP:
10 SYNCHRONIZED OHS
10 SYNCHRONIZED S20
10 SYNCHRONIZED THRUSTERS
1 TRIP BEAR CRAWL ON SLIDERS
50 DU’S
1. 1 PERSON DOES BEAR CRAWL. CANNOT SWITCH ON BC.
2. SCALING:
OHS TO FRONT SQUATS
DU’S TO SINGLES (50/50)
3. 115/75 RX+
95/65 RX
4. IF NEEDED, 2 DIFFERENT LOADS CAN BE USED FOR BB WORK.
5. SCORE IS ROUNDS + REPS. 1 REP FOR BEAR CRAW. TOTAL OF 81 REPS PER ROUND.