CrossFit Valitus – CrossFit
CO2 Tolerance Test (Time)
3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.
Record time that you stopped exhale.
The Weightlifters WOD
80 Hang Power Clean
80 Front Squat
80 Push Press
80 Front Rack Lunges
With this workout of the day, both partners use one CrossFit barbell, however, the barbell can’t touch the ground. If it does, both partners have to do 6 burpees each.
Otherwise if can’t use same barbell, one partner holds Wallball (20/14) while other is working.
30min Time Cap
10 Rounds for Time of:
11 Chest-To-Bar Pull-ups
22 Front Squats, 75#
In honor of U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, was killed on November 22, 2010
To learn more about Sean click here