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11.25

11.25

CrossFit Valitus – CrossFit

Back Squat

20 MINUTES TO FIND 1RM.

We will begin an 8 week squat cycle based of THIS 1RM number in the first week of December.

Metcon (2 Rounds for time)

Part 1 (On the 0:00):

3 Rounds:

100 Double Unders

10 Dumbbell Snatches (50/35) Rx+ Squat Snatches (50/35)

Part 2 (On the 10:00):

800 Meter Run

9 C2B

600 Meter Run

7 C2B

400 Meter Run

5 C2B

Rx+ RMU

Total TC 22 minutes
TC 22 Minutes

Both parts of this two-part workout are for time. Enter your two scores, with the final score being the sum total of both efforts. Part 1 will start at the 0:00 on a running clock & Part 2 will start at the 10:00 mark. To ensure a smooth transition and the right stimulus, we’ll cap Part 1 at 9:00 – leaving at least 1 minute for rest

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