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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