CrossFit Valitus – CrossFit
Metcon (Time)
“Bar Crawl” (Individual Version)
For Time:
27 Bench Press (95/65) Rx+(135/95)
27 Front Squats (95/65) Rx+(135/95)
27 Deadlifts (135/95) Rx+(185/135)
Rest 1 Minute
21 Bench Press (135/95) Rx+(155/105)
21 Front Squats (135/95) Rx+(155/105)
21 Deadlifts (185/135) Rx+(225/155)
Rest 1 Minute
15 Bench Press (155/105) Rx+(185/135)
15 Front Squats (155/105) Rx+(185/135)
15 Deadlifts (225/155) Rx+ (275/185)
Set up separate barbells for each station.
Pick 1 or 2 partners who will be doing similar weight in bench to share equipment. Have the strongest partner go first to ensure a lead.
The Bench Press will come from the rack while the Front Squat and Deadlifts will come from the floor.
Choose weights that you could complete each station within 3-5 quick sets during the workout.
50 GHD’s for time (Time)
50 GDS For Time
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