Crossfit Valitus

CrossFit Valitus – CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP 16

21 Cal Row

9 Bar Facing Burpees

21 Thrusters (95/65)

15 Cal Row

15 Bar Facing Burpees

15 Thrusters

9 Cal Row

21 Bar Facing Burpees

9 Thrusters
Rx’+……

Thrusters @115/85

Metcon (Time)

21-15-9 reps for time of:

Kipping Ring Row

Overhead Squats (95/65)

Rx’+….

21-15-9 reps for time of:

Muscle-ups

Single-arm OHS (50/35)
Patterned after CFG

Regionals #5

Modified for the

common Crossfitter.

TC 15