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1.14

1.14

CrossFit Valitus – CrossFit

Metcon (3 Rounds for reps)

Minutes 0-5:

5 Strict Ring Dips

10 Spider-Man Push-Up Burpees

Minutes 5-10:

1 Wall Walk

1 Gymnastic Complex:

* 1 Strict Chest to Bar Pull-up

* 1 Strict Pull-up

* 1 Kipping Pull-up

* 1 Chest to Bar Pull-up

Rx+ 1 Bar Muscle-up

Minutes 10-15:

5 Strict Ring Dips

10 Spider-Man Push-Up Burpees

Metcon (Time)

3 Rounds:

12 Burpees over Dumbbell

18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches (50/35)

18/12 Calorie Row

(Rx+ 70/50 Dumbbell)
TC 20 minutes

The burpees are to be completed lateral over the dumbbell

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