CrossFit Valitus – CrossFit
Pendlay Row (4×12)
4 sets at 70-80% of Heavy 6 from 7-23
rest 90sec-2min b/w sets
maintain a neutral spine and tap the floor with control for each rep
Keep back parallel to floor
Metcon (Time)
3 Rounds For Time
1000m row
30 Push-ups
16 Dumbbell Power Cleans (8e/s) Rx+50/35 Rx35/20
Move for Quality of movement versus speed and higher intensity
8-Left arm and 8- Right arm for DB Power Cleans
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