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10/24/2020

10/24/2020

CrossFit Valitus – CrossFit

New Section

Men’s Heat @ 9:05

Women’s Heat @ 9:20

Metcon (Time)

“It’s a Warm-Up Race”

5 Shuttle Sprints

20 Alt DB Snatches

5 Shuttle Sprints

20 OHS

5 Shuttle Sprints

OH DB lunges rt arm down/left arm back

DB (50/35) (35/25)

BB (95/65) (85/55)
Athletes will start at the barbell adnd begin their sprints to the DB Snatches. Compete sprints again and end at the BB for OHS. Complete Sprints again and end with the DB’s. You will complete OH Single DB walking lunges in one arm to your barbell, switch arms and complete back to your DB position.

TC 10 min

New Section

Men’s Heat @ 9:35

Women’s Heat @ 9:55

Metcon (Time)

“FML”

500 Meter Row Buy In

21-15-9

Thrusters (95/65) (85/55)

Bar over Burpees

TC 15 min

New Section

Men’s Heat @ 10:15

Women’s Heat @ 10:35

Metcon (Time)

“Lets Get this Party Started”

100 DU Buy In (150 Singles)

3 RFT

5 T2B/Knees 2 Elbow

10 Pull-Ups/Ring Rows

15 Hang Power Cleans (95/65) (85/55)

100 DU Cash Out (150 Singles)

TC 12 Min

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