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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