CrossFit Valitus – CrossFit

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Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 60% of 3-Rep Back Squat

This is a decrease/deload. Take it easy!

Front Squat

Back Squat

Metcon (Time)


3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Alt Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees
TC 22 Minutes

*Choose a double under variation that you can complete in less than 90 seconds

*Pick a dumbbell weight that you can complete in 1-2 sets per round if switching hands in the air

*Alternate hands every rep on the dumbbell and touch both heads of the bell to the floor

*Pass the feet over the top of the dumbbell in the burpee, taking off and landing with two feet

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