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2.11

2.11

CrossFit Valitus – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

Sx:

200 Meter Run

4 Pull-ups

3 Toes to Bar

2 Push Ups

1 Dip

Rx:

30/21 Cal Row

4 Pull-ups

3 Toes to Bar

2 Chest to Bar Pull-up

1 Bar Muscle-up

Rx+:

20/14 Cal Bike

1 Strict Ring Muscle-up

3 Kipping Ring Muscle-ups

5 Strict Ring Dips

Metcon (AMRAP – Reps)

8 Rounds:

20 Seconds On

10 Seconds Off

——————-

Strict Pull-ups

Burpees

Rest 2 minutes, then directly into…

Metcon (AMRAP – Reps)

8 Rounds:

20 Seconds On

10 Seconds Off

——————-

Strict Handstand Push-ups

Burpees
No Kipping as a scale. You may scale the movement but keep it strict.

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