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1.9

1.9

CrossFit Valitus – CrossFit

Accessory Work

3 Sets Not For Time:

7 Tempo Kettlebell Deadlifts

7 Seated Box Jumps

:30 Second Pole Prying

Front Squat (EMOM X 9)

Front Squat

On the Minute x 9:

On the 0: 1 Front Squat @ 78%

On the 1: 1 Front Squat @ 81%

On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%

On the 4: 1 Front Squat @ 84%

On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%

On the 7: 1 Front Squat @ 87%

On the 8: 1 Front Squat @ 90%

Metcon

Metcon (AMRAP – Reps)

15min AMRAP:

100-80-60-40-20

Row Meters (x10)

Side Plank Seconds (Split Between Sides)

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