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9.3

9.3

CrossFit Valitus – CrossFit

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Weightlifting

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 75% of 3-REP MAX BACK SQUAT****

As a reminder, the weight is the same for Front Squat and the Back Squat

Front Squat

Back Squat

Metcon (AMRAP – Rounds and Reps)

“Big Bird”

AMRAP 18:

20 Dumbbell Snatches (50/35)

15/12 Calorie Row Rx+ Bike

20 Single Dumbbell Box Step-Ups (24/20)

9 C2B Rx+ Bar Muscle-ups

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