Valitus Strength and Fitness

CrossFit Valitus – CrossFit

Metcon (Time)

“Quarter Pounder”

2 Rounds:

400 Meter Run

30 Single Dumbbell Box Step-ups

400 Meter Run

30 Single Dumbbell Hang Clean & Jerks

400 Meter Run

30 Single Dumbbell Power Snatches

Dumbbell: 50/35

Box: 24/20

Tc 30 Minutes
Box Step-ups: Alternate Legs Every Rep

**Hang Clean and Jerks: **Alternate Arms Every 5 Reps

Power Snatches: Alternate Arms Every Rep

Accessory Work

5 Rounds:

20 GHD Sit-ups

35 Double Unders

50′ Handstand Walk or 50 Shoulder taps on box or on wall http://youtu.be/F2IH6omfYec