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9.18

9.18

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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