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3.3

3.3

CrossFit Valitus – CrossFit

Warm-up

20 Front and Lateral Raises

10 Flexion – Supine


F+L Alternate Arms

Shoulder Press (E2MOM X 4 EMOM x 8)

Percentages Based off 1RM

0) 5 @ 75%

2) 3 @ 80%

4) 3 @ 80%

6) 3 @ 85%

7) 1 @ 88%

8) 1 @ 90%

9) 1 @ 93%

10) 1 @ Build

11) 1 @ Build

12) 1 @ Build

13) 1 @ Build

14) 1 @ Build

Bottom Line (AMRAP – Reps)

Ascending Ladder for 7 Minutes:

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks (135/95), 6 Toes to Bar

9 Clean and Jerks (135/95), 9 Toes to Bar



Add (3) Reps to Each Movement Until Time Cap

Rest

3 minutes

@ 10 minute mark go straight into….

Metcon (Time)

For Time

50 Burpees
TC 6 minutes

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