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“Bike Drop”

“Bike Drop”

CrossFit Valitus – CrossFit

Metcon (Time)

Teams of 3:

For Time (30 Minute Cap):

75/50 Calorie Row, Assault Bike or Echo Bike

75 Power Snatches (75/55)

75 Thrusters (75/55)

75/50 Calorie Row, Assault Bike or Echo Bike

60 Power Snatches (95/65)

60 Thrusters (95/65)

75/50 Calorie Row, Assault Bike or Echo Bike

45 Power Snatches (105/75)

45 Thrusters (105/75)

75/50 Calorie Row, Assault Bike or Echo Bike

30 Power Snatches (115/85)

30 Thrusters (115/85)

75/50 Calorie Row, Assault Bike or Echo Bike

15 Power Snatches (135/95)

15 Thrusters (135/95)
The two barbell movements are

completed at the same weight, unless there is a huge difference in capacity.

Choose the barbell weight based off the Power Snatch, which tends to be the limiting factor.

When choosing weights:

First 2 Bars: Lighter weights that you’re able to cycle for larger sets during the workout

**Next 2 Bars: **Moderate weights that you’re able to cycle small sets or quick singles during the workout

Last Bar: Moderately heavy weight that you’ll complete as steady singles during the workout.

Complete as much work as you can before the 30 minute cap

If you hit the cap, put 30:00 as the score and note total completed reps in the notes.

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