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12.18

12.18

CrossFit Valitus – CrossFit

Warm-up

3 Sets For Quality:

:20 Second Barbell Overhead Hold

:20 Second Dead Hang

:20 Second Hip Extension Hold

:5 3 Second Supermans

Deadlift (E2MOM)

5 @ 55%

5 @ 62%

5 @ 70%

5 @ 75%

5 @ 80%

3 @ 85%

Metcon (Time)

“Happy Hour”

3 Rounds:

12 Power Cleans (135/95)

12 Chest to Bar Pull-ups

12 Push Jerks (135/95)

12 Toes to Bar
TC 15 Minutes

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