CrossFit Valitus – CrossFit

Clean Complex (E2MOM x 5)

1 Power Clean

2 Front Squats

1 Hang Squat Clean
If form is clean, you are getting beneath the bar and landing with good footing, increase weight.

Metcon (Time)

“Snack Bar”

3 Rounds:

400 Meter Run

10 Power Cleans (155/105) Rx+(185/135)

500/400 Meter Row

10 Push Jerks (155/105) Rx+(185/135)
TC 22 Minutes

**If you can not Rx the weight, choose a weight based on the Push Jerk – which will likely be the limiting factor.

On the Power Cleans, pick an approach that you see yourself sticking to across all rounds.

If you see yourself being faster with quick singles later on, let’s do that from the beginning.

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