CrossFit Valitus – CrossFit

Back Squat (6×3)

at 65% of 1rm

3 unbroken reps


4sec- Down

4sec- Pause in bottom

X-plode Upwards

1sec- rest at top

Weighted Step-ups (6×5)

5 reps per leg

Finish one side than start on other

perform all sets at same weight

Choose a height that is slightly below knee height (box or stack of plates)

alternate b/w Back Squat and Weighted Step Ups, rest about 60-90sec b/w movements

Metcon (AMRAP – Rounds and Reps)

“Dirt Cheap”

12min AMRAP:

16- Weighted Step Ups (50/35)(35/20) (24″/20″)

60- Double Unders (60sec of attempts)

8/8- SA Dumbbell Push Press (50/35)(35/20)
Choose weight you can use for both movements

Alternate legs for Box Step Ups

Attempt DU’s for 60sec, refrain from solely single unders

8 reps completed on right side, than 8 reps completed on left side

Single Dumbbell for both Movements

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