CrossFit Valitus – CrossFit
Metcon (Time)
Teams of 3:
60 Power Snatches (85/55)
65/40 Calorie Row
42 Power Snatches (105/75)
50/35 Calorie Row
21 Power Snatches (125/85)
25/20 Calorie Row
15 Rope Climbs
21 Power Snatches (125/85)
25/20 Calorie Row
42 Power Snatches (105/75)
50/35 Calorie Row
60 Power Snatches (85/55)
65/40 Calorie Row
(35 minute cap)
Rope Climb SUBS
– 1 seated rope pull (45/35)
– 2 Strict Pull-ups + 2 Knees to Chest
– 3 Kipping Pull-ups + 3 Knees to Chest
Metcon (Time)
Individual Version:
15 Power Snatches (85/55)
500/400 Meter Row
12 Power Snatches (105/75)
500/400 Meter Row
9 Power Snatches (125/85)
500/400 Meter Row
9 Rope Climbs (15′)
9 Power Snatches (125/85)
500/400 Meter Row
12 Power Snatches (105/75)
500/400 Meter Row
15 Power Snatches (85/55)
500/400 Meter Row
(35 Minute Cap)
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