13 January
CrossFit Vitality – CrossFit
Warm-up
WU: Warm-up (No Measure)
200m Run (2 Laps)
Then:
2 Rounds Of:
10 Plank Jacks
20 Second Plank Hold
10 Air Squats
20 Second Stone Chair
10 Beat Swings
20 Second Bar Hang
Metcon
A: “THE LABYRINTH” (AMRAP – Rounds and Reps)
30M AMRAP:
2 ROUNDS:
80 YARD PROWLER PUSH (90/50)
40 YARD HEAVY BEAR HUG CARRY (150/100/70)
2 ROUNDS:
25/15 CAL SKI
30 YARD BURPEE BROAD JUMP
2 ROUNDS:
12 HANG POWER CLEANS
10 SYNCHRO BFB (3 PEOPLE)
8 JERKS
*135/85
2 ROUNDS
25/15 CAL BIKE
15 T2B
1. STAGGER TEAMS EVENLY THROUGHOUT 4 STATIONS.
2. EACH TEAM COMPLETES 2 ROUNDS AT EACH STATION AND THEN MOVES ON TO THE NEXT ONE.
3. SCORE IS ROUNDS AND REPS COMPLETED.