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10.2

10.2

CrossFit Valitus – CrossFit

Weightlifting

On the 1:30 x 8:

1 Pausing Front Squat

1 Front Squat

Performing 2 Front Squats from the rack every 90 seconds – 1 pausing and 1 without a pause.

Sets 1-3: 70-73-76% of 1RM Front Squat

Sets 4-9: Build to Heavy

Paused Front Squat

The pause will be 3 seconds in the bottom before standing.

Front Squat

Metcon (Time)

5 Rounds:

200 Meter Run

15/12 Calorie Row

12 Handstand Push-ups

Rx+ (Bike + Strict HSPU)
TC 21 Minutes

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