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12.17

12.17

CrossFit Valitus – CrossFit

Warm-up

3 Sets:

:20 Seconds Waiter Squat Hold (Each Side)

Max Strict Pull-ups

5 Tempo Romanian Deadlifts (5 Seconds Down)

Max Strict Pull-Up (AMRAP – Reps)

Hang Power Snatch (On the 1:30 x 5 Sets:)

3 Hang Power Snatches

Set 1: 55% of 1RM Snatch

Set 2: 60% of 1RM Snatch

Sets 3-5: 65% of 1RM Snatch

Metcon (Time)

For Time

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatches (115/85)
TC 15 Minutes

This should be a weight that you can cycle sets of 5-7 at a time during the workout

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