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.

Behind the Neck Snatch Grip Push Press (4×6)

Wide or Snatch Grip
all sets at 70% of 3rm (Last weeks weight)

rest 2min b/w sets

Metcon (AMRAP – Reps)


3 sets of 4min AMRAPS of:

100m Suitcase Carry (50/35) (35/20)

8- Single Arm DB Push Press (50/35) (35/20)

8- Lat. Burpees over Dumbbell

remaining time MAX EFFOR CAL ROW

rest 1min b/w sets
Use recovery breathing b/w sets


Farmers Carry and Push Press should be heavy. Not an easy carry, or easy Push Press. Must finish one side before moving onto other.

8 Push Presses (per side) NO Jerks

Keep both heads of DB on floor for Burpees

8- total Burpees

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