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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