CrossFit Valitus – CrossFit
Metcon (Time)
“Door Dash”
For Time:
800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35) (35/20)
400m Dumbbell Carry Run (50/35)(35/20)
30 Chest to Bar Pull-ups/Pull-ups
400m Dumbbell Carry Run (50/35) (35/20)
50 Single Arm Dumbbell Hang Clean and Jerks (50/35) (35/20)
800 Meter Run
Swing the bell between the legs like a kettlebell
Switch arms however you see fit (Every 1, 3, 5…)
Scale to weight that you can do large sets unbroken
You should be able to maintain running with the weight you choose
Time Cap is 35min
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