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9.24

9.24

CrossFit Valitus – CrossFit

Metcon (Time)

“Pineapple Express” Part A (On the 0:00)

For Time (12 Minute Cap):

50/35 Calorie Row

50 Push-ups

Rx+

50/35 Calorie Assault Bike

50 Strict Handstand Push-ups

Metcon (Time)

“Pineapple Express” Part B (On the 15:00)

For Time (12 Minute Cap):

35 Sit-ups

40 Handstand PU

25 Sit-ups

30 Handstand PU

15 Sit-ups

20 Handstand PU

Rx+

35 GHD Sit-ups

100′ Handstand Walk

25 GHD Sit-ups

75′ Handstand Walk

15 GHD Sit-ups

50′ Handstand Walk

Metcon (Time)

“Pineapple Express” Part C (On the 30:00)

For Time (12 Minute Time Cap)

3 Rounds:

400 Meter Run

21 Burpees

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