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2.14

2.14

CrossFit Valitus – CrossFit

Warm-up

3 Sets of 10:

Tempo Seated Good Mornings

Glute Bridges

Front Squat (E.90MOM)

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 75%

Set 2 (On the 1:30): 1 Rep @ 80%

Set 3 (On the 3:00): 3 Reps @ 75%

Set 4 (On the 4:30): 1 Rep @ 83%

Set 5 (On the 6:00): 3 Reps @ 75%

Set 6 (On the 7:30): 1 Rep @ 86%

Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat

Metcon (Time)

“Complex Fran”

For Time:

6 C2B

9 Pull-ups

12 Push Ups

21 Thrusters (95/65)

6 C2B

9 Pull-ups

12 Push Ups

15 Thrusters (95/65)

6 C2B

9 Pull-ups

12 Push Ups

9 Thrusters (95/65)

Rx+ 6 BMU / 9 C2B / 12 Pull-Ups (115/85)
TC 15 Minutes

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