CrossFit Vallecas

Warm up

2 Rounds

5 Deadlifts (empty bar → build)

5 Hang Power Cleans

5 Push Jerks

3 Rope Pulls from Floor

5 Burpees

Then: 1 partial DT at WOD weight + 1 Legless attempt (or regular Rope Climb) to confirm loads

Alternate roles each round. Each athlete completes 5 DTs + 5 Legless RCs.

Score = Total time + Total Burpees accumulated (both partners combined).

1 Mile Run (1.6 km)

2000m Row

1 Mile Run

3 x 20 AbMat Sit-ups (slow and controlled — flush)

3 x 10 Banded Pull-aparts (shoulder health)

800m Run

50 American KB Swings

800m Run

50 Push-ups

800m Run

50 KB Thrusters

800m Run

50 Burpees