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9.17

9.17

CrossFit Valitus – CrossFit

Metcon (AMRAP – Reps)

Gymnastic Conditioning

In a 5 Minute Window:

20 Handstand Push-ups Rx+ Strict HSPU

40 Dumbbell Power Snatches (50/35)

If there is remaining time after completing the last dumbbell snatch, complete as many HSPU as possible.
SUBSTITUTIONS for Strict Handstand Push-ups

**Reduce First Set Reps

**Dumbbell Strict Press

**Strict Handstand Push-ups with Feet on Box (Reduces Body Weight Being Pressed)

Metcon (Time)

“Fuller Circle”

For Time:

800 Meter Run (Rx+ 50/35 Calorie Assault Bike)

125 Double Unders

2k Row

125 Double Unders

800 Meter Run (Rx+ 50/35 Calorie Assault Bike)
TC 30 Minutes

While we do want to get uncomfortable, this should be a threshold pace that you can sustain throughout

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