CrossFit Valitus – CrossFit
Shoulder Press (5 heavy Sets of 3)
15 Minutes to complete
From the Rack
All 5 sets should be at the SAME weight today.
Metcon (Time)
Gymnastic Focus Work
5 Rounds For Time:
Rx 6 Toes to Bar + 5 Pull-ups + 4 Chest 2 Bar
Rx+ 6 Toes to Bar + 5 Chest to Bar + 4 Bar Muscle-ups
*Every Break: 150 Meter Row/100 Meter Run
The five rounds of this gymnastic complex are to be completed for time
The workout starts on gymnastic complex, with any break on the bar requiring a trip to the rower for 150 meters
You can do as as many unbroken complexes in a row as you’d like, there is no need to stop after the 4 bar muscle-ups
If you do choose to break after the 4 bar muscle-ups, or at any point, that would require a 150 meter row
There is no need to row following your final bar muscle-up in round 5
Pick a rep scheme and/or variations that you can complete 1 full complex unbroken when fresh
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