Valitus Strength and Fitness

CrossFit Valitus – CrossFit

Front Squat (On the 1:30 x 7 Sets)

Set 1 0:00): 3 Reps @ 79%

Set 2 (1:30): 1 Rep @ 84%

Set 3 ( 3:00): 3 Reps @ 79%

Set 4 (4:30): 1 Rep @ 87%

Set 5 ( 6:00): 3 Reps @ 79%

Set 6 (7:30): 1 Rep @ 90%

Set 7 (9:00): 12 Reps @ 64%

*Percentages based on 1RM Front Squat

“Fortitude” (AMRAP – Reps)

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 12/9 Calorie Row

Odd Minutes: 9 Burpees
This is a Benchmark WOD, so try to maintain the reps for the entire 30 minutes.

Your score today will be the lowest rounds of row calories + your lowest round of burpees.

For Example:

If you complete the 12 calorie row and 9 burpees on every round, your score for the day is 21.

If you are able to maintain 12 calories on the rower, but drop to 7 burpees in one round, your score for the day is 19.