CrossFit Valitus – CrossFit

Pendlay Row (1×6 )

Build to a Heavy 6

Keep torso parallel to floor and maintain neutral spine

No excess pulling with the hips, torso should remain parallel to floor the entire time

rest 2min b/w sets as you build in weight

Metcon (Time)

“Dirty Jobs”


5- Man Makers (Rx+50’s/35’s) (Rx35/20)

20- ABMAT Sit-ups

5- Man Makers

20m- Bear Crawl

100m Run
Move with quality throughout the Metcon

Choose a weight you can do the man makers unbroken or within 2 sets for majority of WOD

100m Run can ran left or right of entrance

20min Time Cap

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