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12.4

12.4

CrossFit Valitus – CrossFit

Clean Pull (EMOMx4)

1 Tempo Clean Pull + 1 Clean Pull

Tempo on 1st rep, no tempo on 2nd.

You may start around 40% and increase each set if motor mechanics are good.

Clean (EMOMx4)

1 or 2 cleans each minute working on barbell mechanics. Increase each set if executed with proper form.

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (135/95)

25 Double Unders
**The score for each interval is total rounds and reps of clean and double unders (row meters do not count towards score)

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