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11.28

11.28

CrossFit Valitus – Crossfit Lite

Deadlift (E3MOM)

5 @ 40% + 5-3 sec superman + 10 Cossack

5 @ 45% + 5-3 sec superman + 10 Cossack

3 @ 55% + 5-3 sec superman + 10 Cossack

5 @ 65% + 5-3 sec superman + 10 Waiter

5 @ 75% + 5-3 sec superman + 10 Waiter

5 @ 85% + 5-3 sec superman + 10 Waiter

**Between each set you will complete your accessory work ( Superman + Cossack and Waiter Squats). 5 Squats on each arm.

Metcon (4 Rounds for reps)

AMRAP 3:

10 Burpees

6 Pull-Ups

2 Deadlifts (225/155)

Rest 3 Minutes

AMRAP 3:

10 Burpees

6 Pull-Ups

3 Deadlifts (225/155)

Rest 3 Minutes

AMRAP 3:

10 Burpees

6 Pull-Ups

4 Deadlifts (225/155)

Rest 3 Minutes

AMRAP 3:

10 Burpees

6 Pull-Ups

5 Deadlifts (225/155)
Rx+ C2B + (285/200)

Note the deadlifts increase in reps each round.

This should be a heavier load, but one that you could complete 10+ reps unbroken when fresh.

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