CrossFit Valitus – CrossFit

Strict Handstand Push Ups (On the 1:30 x 6 Sets:)

1 Set of Strict Handstand Push-ups. Score is your total reps.

Scale options: Feet on box. Strict DB Press

Metcon (5 Rounds for time)

“Black Rose”

On the 4:00 x 5 Rounds:

50 Double Unders

5 C2B Rx+BMU

5 Power Snatches
You’ll build in weight each round on the power snatches

Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day.

These reps do not need to be completed touch and go

Record all 5 times.


The built in rest gives us the opportunity to push through big sets at each movement

Try to string together the double unders and bar muscle-ups in as few sets as possible

Picking the right rep number or variation plays a huge role in being able to do this

While the snatches do not have to be completed as touch and go sets, see if you can string together some reps in the first couple rounds

As the weight climbs, these will likely best be completed as single repetitions

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