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.

Back Squat (5×10)

at 55-60% of 1rm Back Squat

all 5 sets at same weight

rest 2-3 min b/w sets

Metcon (AMRAP – Rounds and Reps)


10min AMRAP:

100m Plate Carry (45/25) (35/15)

15- Ground to Shoulder (45/25) (35/15)

12- Weighted Reverse Lunges (45/25) (35/15)

15- ABMAT Sit-ups
carry weight in front rack position for reverse lunges

carry plate on back or side for 100m Plate carry, not on head.

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