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 – 72% of 3-REP MAX BACK SQUAT****

As a reminder, the weight is the same for Front Squat and the Back Squat

Front Squat

Back Squat

Metcon (Time)

“Sucker Punch”


Kettlebell Swings (53/35)

Thrusters (75/55)
Looking for kettlebell and barbell weights that you could complete 30+ reps unbroken when fresh – or weights that you can complete the bigger sets (21-18-15) with a maximum of 2 quick breaks

There are a total of 75 reps on each movement, and 150 total in the workout

The kettlebell swings are full swings, finishing with full extension overhead

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