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9.9

9.9

CrossFit Valitus – CrossFit

Weightlifting

EMOM x 10

Tempo Overhead Squats (3 Sets of 1 @ 50-55-60%)

Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom

All reps are taken from the rack

Pausing Overhead Squat (3 Sets of 1 @ 65-70-75%)

Pausing Overhead Squat: 2 Second Pause in Bottom (Normal Speed Down)

All reps are taken from the rack

Overhead Squat (4 sets of 1 Continue building each set)

Metcon (Time)

“Hot Mess”

2 Rounds:

25 Overhead Squats (95/65) Rx+ (115/85)

35/25 Calorie Row Rx+ Bike

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