16 OCTOBER
CrossFit Vitality – CrossFit
Weightlifting
A: 15RM OHS (AMRAP – Rounds and Reps)
FIND 15 REP MAX OVERHEAD SQUAT
1. SCORE IS LOAD LIFTED / BW.
2. IF GREATER THAN 1, ROUNDS AND REPS, IF LESS THAN 1, REPS
3. 15M RUNNING CLOCK
Metcon
B: “DURACELL” (AMRAP – Rounds and Reps)
WITH A PARTNER:
WITH AN 18:00 CLOCK COUNTING DOWN:
75/35 AIR BIKE (CALS)
W/REMAINING TIME:
AMRAP OF:
12 KB THRUSTERS (1.5/1)
12 SYNCHRONIZED ROWER FACING BURPEES
12 T2B
24 CAL ROW
1. SCORE IS ROUNDS AND REPS OF AMRAP ONLY, AIR BIKE CALS/TIME DON’T COUNT. (60 REPS PER ROUND)
2. BREAK UP WORK AS NEEDED EXCEPT ON SYNCHRO BURPEES.
3. IF NOT COMFORTABLE JUMPING OVER ROWERS, STEP OVER BUT WORKOUT IS SCALED.
4. SPREAD ROWERS OUT AS NEEDED TO ACCOMMODATE BIGGER CLASSES. ODD NUMBER OF ATHLETES, MAKE A TEAM OF 3, SAME NUMBERS.