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7.26 HERO

7.26 HERO

CrossFit Valitus – CrossFit

Jason (Time)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.

Metcon (No Measure)

“Swim Conditioning Sunday”

Not For Time:

450 Meter Tempo Swim

25 Meters Light, 25 Meters Moderate

25 Meters Light, 25 Meters Moderate

25 Meters Light, 25 Meters Moderate

25 Meters Light, 25 Meters Fast

25 Meters Light, 25 Meters Fast

25 Meters Light, 25 Meters Fast

25 Meters Light, 25 Meters Moderate

25 Meters Light, 25 Meters Moderate

25 Meters Light, 25 Meters Moderate
These 9 x 50m “”rounds”” will alternate between a light pace and a moderate/fast pace.

Paces don’t have to be based off specific times – simply go off perceived exertion.

With it being a longer effort, the goal is to choose paces that allow you to stop as little as possible.

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