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12.9.19

12.9.19

CrossFit Valitus – CrossFit

Back Squat (E3MOM x9)

Based off 5RM

Set 1: 6 Reps @ 70% +8 SC DL

Set 2: 4 Reps @ 76% +12 KB FR

Set 3: 2 Reps @ 82%

Set 4: 6 Reps @ 76% +8 SC DL

Set 5: 4 Reps @ 82% +12 KB FR

Set 6: 2 Reps @ 88%

Set 7: 6 Reps @ 82% +8 SC DL

Set 8: 4 Reps @ 88% +12 KB FR

Set 9: 2 Reps @ 94%

Accessory to be after each 1st and 2nd set.

8 Suitcase Deadlifts (Each Side)

12 Double Kettlebell Front Rack Step-ups (6 Each)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7

6 Box Jumps

9 Push Ups

12 Sit-Ups
This is a sprint looking to complete 3+ rounds. Although we will be moving fast through the movements please be sure to show full lockout on the push ups and get your chest to the ground.

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