Announcements

Reminder: SOS WOD is THIS SATURDAY (Aug 3) @ 9:00AM! $20 suggested donation – all donations go to the cause! NOTE: you may also donate if you won’t be here – use the sheet on the front desk

CrossFit ÆVITAS – ViTaFIT

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Nutrition (AMRAP – Reps)

No sugar-sweetened beverages before noon

Metcon (AMRAP – Reps)

4M AMRAP

5 BURPEES

10 DC CRUNCHES

10 KNEELING SHOULDER TAPS

10s PUSH-UP PLANK HOLD

Metcon (AMRAP – Reps)

8M EMOMS

REST 3M B/W STATIONS

STATION 1: “CARDIO”

MIN 1: 12/7 CAL SKI (RX+ = 15/12 CAL)

MIN 2: 12 BURPEES (RX+ = 15)

1. SCALE BURPEES TO UP-DOWNS.

2. RX+ MUST COMPLETE THE WORKOUT AS WRITTEN.

STATION 2: “STRENGTH”

MIN 1: 40s Z-PRESS

MIN 2: 40s RENEGADE ROWS

STATION 3: “CORE”

MIN 1: 15 TORPEDO DC CRUNCHES (RX+ = 20)

MIN 2: 30 BICYCLE CRUNCHES (RX+ = 40)