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3.13

3.13

CrossFit Valitus – CrossFit

Front Squat

On the 2:00 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 80%

Set 2 (On the 2:00): 1 Rep @ 86%

Set 3 (On the 4:00): 3 Reps @ 80%

Set 4 (On the 6:00): 1 Rep @ 89%

Set 5 (On the 8:00): 3 Reps @ 80%

Set 6 (On the 10:00): 1 Rep @ 92%

Set 7 (On the 12:00): 12 Reps @ 66%

*Percentages based on 1RM Front Squat

Metcon (2 Rounds for time)

“Power Wash”

Every 10 Minutes x 2 Rounds:

1000/800m Row

20 Dumbbell Power Snatches (50/35)

40 Wallballs (20/14)

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