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8.13

8.13

CrossFit Valitus – CrossFit

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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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