{"id":6497,"date":"2018-02-03T00:00:00","date_gmt":"2018-02-03T10:00:00","guid":{"rendered":"http:\/\/crossfitvitality.com\/?p=6497"},"modified":"2018-02-03T00:00:00","modified_gmt":"2018-02-03T10:00:00","slug":"3-february-3","status":"publish","type":"post","link":"https:\/\/www.builtbyvitality.com\/2018\/02\/03\/3-february-3\/","title":{"rendered":"3 February"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Vitality &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Warm-up<\/h3>\n<h3>WU: Warm-up (No Measure)<\/h3>\n<p>2 ROUNDS OF:<br \/>\n<br \/>200M RUN<br \/>\n<br \/>10 PUSHUPS  OR 30 SECOND PLANK<br \/>\n<br \/>8 SLOW AIR SQUATS (SLOW DOWN &#8211; SLOW UP)<br \/>\n<br \/>6 SAMSON STRETCH<br \/>\n<br \/>4 BURPEE STEP-UPS<\/em><\/em><\/em><\/p>\n<h3>A: &#8220;SATURDAY CHIPPER&#8221; (Time)<\/h3>\n<p>WITH A TEAM OF 3:<\/p>\n<p>200\/100 CAL BIKE<br \/>\n<br \/>100 SYNCHRO AIR SQUATS (1 SLAMBALL PER TEAM)<br \/>\n<br \/>75 T2B<br \/>\n<br \/>50 BURPEE BOX STEP-OVERS WITH SB (24\/20)<br \/>\n<br \/>25 THRUSTERS (135\/85)<br \/>\n<br \/>*AFTER FINISHING EACH MOVEMENT, TEAM MUST COMPLETE 50 YARD REVERSE BEAR CRAWL WHILE DRAGGING A 30\/20 SLAMBALL.<\/em><\/em><br \/><em>1. FOR SYNCHRO AIR SQUATS, WHOLE TEAM IS WORKING. 1 PERSON HOLDS SB WHILE SQUATTING.<\/p>\n<p>2. BREAK UP OTHER WORK HOWEVER YOU WANT.<\/p>\n<p>3. B\/W BEAR CRAWL CAN ONLY BE BROKEN AT HALFWAY POINT.<\/p>\n<p>4. FOR ANY SCALING ON THRUSTERS, ADD 15 REPS.<\/p>\n<p>5. FOR T2B, SCALED IS 2 TO 1.<\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Vitality &#8211; CrossFit Warm-up WU: Warm-up (No Measure) 2 ROUNDS OF: 200M RUN 10 PUSHUPS OR 30 SECOND PLANK 8 SLOW AIR SQUATS (SLOW DOWN<span class=\"excerpt-hellip\"> [\u2026]<\/span><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 February - Built By Vitality<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.builtbyvitality.com\/2018\/02\/03\/3-february-3\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 February - Built By Vitality\" \/>\n<meta property=\"og:description\" content=\"CrossFit Vitality &#8211; 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