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
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