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Fri WOD 090817

Fri WOD 090817

CrossFit Valitus – CrossFit

Weightlifting

Can Crusher

E3MOM x5

4 Front Squats

3 Back Squats
@75% 1 RM Front Squat

On “Go” Athletes will take

the barbell from the rack, front squat x4,

rerack the bar then, immediately,

load the bar on back for

3 back squats.

If you have a score from before add 5to 10#

Metcon

Metcon (Time)

10 Rounds

10-1 HSPU

1-10 C2B Pull Ups

For Rx’+….

All sets Unbroken

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