CrossFit Valitus – CrossFit

Pendlay Row (4×8)

at 60-65% of 1rm

rest 2-3min b/w sets

make contact with chest for each reps

Single Arm Bench Press (4×5)

maintaining 5 points of contact, press Dumbbell with hand at 45degree from torso. Fully extend arm at top. Bring back down to chest height.
alternate b/w Pendlay Row and Single Arm DB Bench Press

5 reps per side

rest 1min b./w movements

keep weight light and controlled.

Metcon (Time)

“Warrior’s Call”

3 Rounds For Time:

400m Run

10- Alternating Dumbbell Snatches (70/50) (50/35)

15- Wallballs (20/14)

6- Pendlay Rows (155/105) (115/80)
18min Time Cap

Choose a moderately Heavy weight for the Pendlay Row *does not have to be unbroken 6*

10- total DB Snatches (5-per side)

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