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12.7

12.7

CrossFit Valitus – CrossFit

Metcon (Time)

“Iron Lotus” (Team Version)

Teams of 3

For Time (30 Minute Cap):

800 Meter Team Wreck Bag Run (50/35)

80/60 Calorie Row

80 Box Jump Overs (24/20)

80 Overhead Squats (95/65)

80 Hang Power Snatches (95/65)

80 Overhead Squats (95/65)

80 Box Jump Overs (24/20)

80/60 Calorie Row

800 Meter Team Wreck Bag Run (50/35)

Metcon (Time)

For Time (30 Minute Cap):

400 Meter Run

400 Meter Wreck Bag Run (50/35)

40/30 Calorie Row

30 Box Jump Overs (24/20)

30 Overhead Squats (95/65)

30 Hang Power Snatches (95/65)

30 Overhead Squats (95/65)

30 Box Jump Overs (24/20)

40/30 Calorie Row

400 Meter Wreck Bag Run (50/35)

400 Meter Run

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