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.

Metcon (Time)

The Weightlifters WOD

For time:

80 Hang Power Clean

80 Front Squat

80 Push Press

80 Front Rack Lunges

(135/95) (95/65)
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

Sean (Time)

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

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