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10.10

10.10

CrossFit Valitus – CrossFit

Metcon (Time)

(To go light if you are participating in The Open):

3 Rounds

2 Minute Row/ Bike/400 Run

3 Strict Pull-ups

6 Push-ups

9 Kettlebell Swings (53/35)

12 Air Squats

15 AbMat Sit-ups

Directly Into…

3 Rounds :

2 Minute Row/ Bike/400 Run

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

Barbell: 40-50% of 1RM Clean and Jerk

100 Double Unders for Time (3 Rounds for time)

100 Double Unders

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