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9.21

9.21

CrossFit Valitus – CrossFit

“Mighty Ducks” (Team Version) (Time)

Teams of 3

For Time (30 Minute Cap):

60 Clean and Jerks (135/95)

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

100 Bar Facing Burpees

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

60 Clean and Jerks (135/95)
Teams of 3 will break up the indoor movement reps as they see fit, with 1 partner working at a time

For the outside movement, the 400 meter runs, teammates will run together

All athletes must return from the runs before the team can start the inside movements

Choose a barbell weight that you can cycle for sets of 3-5 at a time during the workout

Use on barbell unless there are athletes performing the workout with different weights

If you are timed capped on the workout, put 30:00 as your score and note total completed reps in the notes

“Mighty Ducks” (Team Version) (Time)

Teams of 3

For Time (30 Minute Cap):

60 Clean and Jerks (135/95)

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

100 Bar Facing Burpees

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

60 Clean and Jerks (135/95)
Teams of 3 will break up the indoor movement reps as they see fit, with 1 partner working at a time

For the outside movement, the 400 meter runs, teammates will run together

All athletes must return from the runs before the team can start the inside movements

Choose a barbell weight that you can cycle for sets of 3-5 at a time during the workout

Use on barbell unless there are athletes performing the workout with different weights

If you are timed capped on the workout, put 30:00 as your score and note total completed reps in the notes

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