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9/3/17

9/3/17

CrossFit Valitus – CrossFit

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

“Pilocarpine” (Time)

5 Rounds:

25 Calorie Row

12 Alternating Dumbell Snatches (50/35)

3 Rope Climbs

10 for Glen (Time)

10 Rope Climbs

10 Minute Marguerita (AMRAP – Rounds and Reps)

AMRAP in 10min

of the Gymnastics

Complex….

Burpee/Push Up/Jumping Jack/

Sit Up/Handstand

1775 (AMRAP – Rounds and Reps)

60-Minute AMRAP of:

17 Power Cleans, 135#

75 Squats

Unload the barbell and carry it 200 meters away.

Return to the plates and then carry one forward to the barbell.

Retrieve the second plate, carry it forward and reload the barbell for the next round.

Beast Mode (Time)

30 Walking Lunges

25 Box Jumps (24/20)

20 Pull Ups

30 Jump Rope Cross

25 Knees to Elbows

20 Ring Dips

30 Sit Ups

25 KBS (1.5/1pd)

20 DB HSC (35/25)

30 Hip Extensions

25 Wall Balls (20@10/14@9)

20 Handstand Push Ups

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