CrossFit Valitus – CrossFit
Athletes – today is about moving consistently, at a good pace. Intensity can be created through speed or weight or holding yourself accountable for strict movements.
Open participants specifically – this should be taken at a casual pace, with a concentration on quality movement and flow.
Metcon (Time)
3 Rounds for Time of:
300m row
5 Strict Pull-Ups
10 Push-Ups
15 Air-Squats
10 Dumbbell Clean + Jerk (40/25)
10 Barbell Overhead Squats (45/35)
– Rest 1 Minute –
Metcon (Time)
2 Rounds for Time of:
400m run
500m row
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