CrossFit Valitus – CrossFit

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Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30″/24″)

15 Dumbbell Front Squats

15/12 Calorie Row

Dumbbell Pounds – 50’s/35’s

Dumbbell Kilos – 25’s/15’s
All DB weight that is the same needs to stay in one pile so that weights may be shared in the larger classes.

Score is our slowest round of the five. Track all five below for recording purposes, and the system will take our slowest for the day as our score.

Accessory Work

Dumbbell Thrusters (5 Sets of 6 )

Dumbbell Bent Over Rows (each arm) (3 Sets of 9 )

Weighted Sit-ups (1 set of 50)

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