CrossFit Valitus – CrossFit
CO2 Tolerance Test (Time)
3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.
Record time that you stopped exhale.
Metcon (AMRAP – Reps)
1- Mile Partner Run
One partner completes as many burpees as possible while the other partner holds 2-KB (each in one hand) in static farmer carry position (53’s/35’s) (35’s/26’s)
*Partners switch at any time.
*If a KB ever touches the ground (including during transition) both partners must stop and run 400m together, then begin back up again.
“Behind Enemy Lines”
4 Rounds for time:
12- Power Cleans (185/125)(135/95)
Weight should be Heavy
35min Time Cap
clock can remain running if you’d like to finish it
3 Rounds For Time:
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
10 Back Squats (bodyweight)
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
*substituting SDHP with Power Cleans