15 August
CrossFit Vitality – CrossFit
Weightlifting
A: IRON BREAKFAST (Weight)
EMOM FOR 15M
MIN 1: 8 DEADLIFTS
MIN 2: 4 POWER CLEANS
MIN 3: 2 SQUAT CLEANS
1. PICK ONE LOAD AND ONE BAR FOR EMOM.
2. SCORE IS LOAD USED. IF DROPPED LOAD DURING EMOM, SUBTRACT 30# FROM LIGHTEST LOAD USED AS SCORE.
3. CAN BREAK UP DEADLIFTS/PC/SC HOWEVER YOU WANT.
Metcon
B: Metcon (AMRAP – Rounds)
EMOM FOR 15 MINUTES
MIN 1: 16/12 CAL ROW
MIN 2: 10 PULLUPS+3 BOX JUMPS (24/20)
MIN 3: 10 HSPU+3 HEAVY SLAMBALLS
RX+
C2B PULLUPS
(30/24) BOX JUMPS
1. SCORE IS NUMBER OF COMPLETED ROUNDS
2. IF YOU MISS A ROUND, NOT REQUIRED TO TAKE NEXT MINUTE OFF. JUST DON’T COUNT THE ROUND YOU MISSED AND IF ABLE, JUMP RIGHT BACK INTO EMOM.
3. IF YOU MISS ROW ROUND, SUBTRACT 2 CALORIES FOR REMAINING ROUNDS.