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09/16/2020

09/16/2020

CrossFit Valitus – CrossFit

Deadlift (1×3)

Build to a Heavy 3 by last round

E2MOM perform 3 reps for 12min

Unbroken 3 reps, do not bounce off floor

Metcon (Time)

“Litter Box”

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Dumbbell Front Squats (70/50) (50/35)

9 Deadlifts (155/105)

50/35 Calorie Row (400m Run)

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Dumbbell Front Squats (70/50)(50/35)

9 Deadlifts (155/105)

50/35 Calorie Row (400m Run)

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Dumbbell Front Squats (70/50)(50/35)

9 Deadlifts (155/105)
Today’s conditioning piece combines gymnastics, cardio, and weightlifting for a fairly balanced workout

You’ll complete all three rounds of 3-6-9 before advancing to the rower

The small rep numbers in the 3 rounds of 3-6-9 ideally allow for large, unbroken sets throughout

25min time cap

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