Valitus Strength and Fitness

CrossFit Valitus – CrossFit

Warm-up

First complete

3 Sets Each Side:

7 Single Arm Dumbbell Bench Press

7 Single Arm Dumbbell Bent Over Row

Bench Press (E2MOM x 8)

E2MOM

5 @ 75%

3 @ 80%

3 @ 85%

3 @ 87%

3 @ 90%

1 @ 93%

1 @ 95%

1@ 98%

Metcon (AMRAP – Reps)

“Speed Limit”

AMRAP 15:

Buy-In: 1 Mile Run

Max Rounds in Time Remaining:

8 Burpee Box Jumps (24/20)

8 Chest to Bar Pull-ups