29 SEPTEMBER
CrossFit Vitality – CrossFit
Strength/Skill
AEROBIC REPEATABILITY (AMRAP – Rounds)
“AEROBIC REPEATABILITY”
16M EMOM
FEMALES PAIRS
EVEN: P1 ROWS 12 CALS
ODD: P2 ROWS 12 CALS
MALE PAIRS
EVEN: P1 15 CAL AIR BIKE
ODD: P2 15 CAL AIR BIKE
1. SMALLER CLASSES, <16 CAN ALL DO AIR BIKE. FEMALE CALS IS 8 CALS ON THE BIKE. 2. IF A PARTNER MISSES A ROUND, THAT PARTNER SKIPS THE NEXT ROUND AND THEN JUMPS BACK IN. 3. SCORE IS # OF COMPLETED ROUNDS. PUT THEM INDIVIDUALLY, FOR EXAMPLE, STEVE AND BESSER COMPLETED ALL 16M. I WOULD PUT MY SCORE OF 8 ROUNDS AND BESSER WOULD PUT 8 ROUNDS. 4. DON’T SCALE CALS. IF MISS A ROUND, YOU WILL END UP GETTING 3 MINUTES OF REST AND THEN YOU SHOULD BE ABLE TO HIT THE CALORIE COUNT NEXT TIME.
Workout of the Day
BEAR TRAP (Time)
3 ROUNDS
10 C2B PULLUPS
10 POWER CLEANS
10 FRONT SQUATS
10 PUSH JERKS
*135/95
RX+ IS 4 ROUNDS