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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