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09/21/2020

09/21/2020

CrossFit Valitus – CrossFit

Back Squat (1×4)

Every 2min x 6 sets

TEMPO Pausing Back Squats:

3sec down

3sec pause in bottom

Build to Heaviest set of 4 reps

Rear Foot Elevated Split Squat (6×3)

Single Leg variation Squat
alternate between Back Squat and RFESS.

All sets at same weight

rest 60sec b/w movements

Metcon (Time)

“Dodgeball”

7 Rounds For Time:

15 Wallballs (20/14)

200 Meter Run
* Today is a great day to push for big sets of wallballs

* The rep number per round should be just low enough to allow for unbroken sets throughout

* In order to accomplish this, look to run at a pace between sets of wallballs that supports this strategy

* You’ll have about 1 minute to “recover” between sets of 15

* After your first round, look at the clock to help guide your effort for the remainder of the workout

20min Time Cape

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