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12.10

12.10

CrossFit Valitus – CrossFit

Skill

Rope Climb practice for 10 minutes for those that do not have. For those athletes that climb well, complete an EMOM x10.

Rope Climb Work (No Measure)

EMOM x 10

Rx 2 Rope Climbs

Rx+ 1 Legless Rope Climb
First scale is 1 Rope Climb a minute.

Second scale is either partial rope climb if you are still learning or rope row if you are still building strength.

Metcon (3 Rounds for reps)

“Lead Foot”

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Toes to Bar

Rest 4 Minutes

AMRAP 4:

12/9 Calorie Row

9 Burpees

9 Pull-ups

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