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12.6

12.6

CrossFit Valitus – CrossFit

Deadlift (24 minutes to complete)

5 @ 40% + 5-3 sec superman + 10 Cossack

5 @ 47% + 5-3 sec superman + 10 Cossack

3 @ 55% + 5-3 sec superman + 10 Cossack

5 @ 65% + 5-3 sec superman + 10 Waiter

5 @ 72% + 5-3 sec superman + 10 Waiter

5 @ 80% + 5-3 sec superman + 10 Waiter

**Between each set you will complete your accessory work ( Superman + Cossack and Waiter Squats). 5 Squats on each arm.

Bench Press (24 minutes to complete with accessory)

First complete

3 Sets Each Side:

7 Single Arm Dumbbell Bench Press

7 Single Arm Dumbbell Bent Over Row

Then begin Bench Press

5 @ 40%

5 @ 47%

5 @ 55%

5 @ 65%

5 @ 72%

5 @ 80%

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