CrossFit Valitus – CrossFit
Metcon (Time)
“No Joke” (Class WOD)
30 Rounds:
Between 2 partners:
8- Push up
12- ABMAT Sit up
15- Air Squat s
*One partner working at a time
*Other partner holding KB in each hand in farmer carry position. (53s/35s) (35/26)
*Partners may switch at any time.
*Partner working may only work while other partner is actively holding both KBs
Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Rahoi (AMRAP – Rounds and Reps)
12-Minute AMRAP of:
12 Box Jumps, 24″
6 Thrusters, 95#
6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
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