CrossFit Valitus – CrossFit
Metcon (AMRAP – Reps)
Beast Builder
On the Minute x 7:
Max set Thrusters
Minute 1: 115/85
Minute 2: 135/95
Minute 3: 155/105
Minute 4: 155/105
Minute 5: 155/105
Minute 6: 135/95
Minute 7: 115/85
This is meant to be a heavier thruster. If you can not do the Rx weight please pick a starting weight that is heavier than your normal metcon weight and allows for 2 more increases.
Metcon (Time)
“Long Haul”
2 Rounds For Time:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row
Dumbbell: 50/35
Box: 24″/20″
TC 25 Minutes
**Choose a weight on the push press that you could complete 25+ reps unbroken when fresh
**Within the workout, this should be a weight you can complete in 3 sets max
**Use one dumbbell and hold it however is most comfortable for you
**This should be a moderate weight that allows you to complete the 30 reps with in 1-3 sets
**Stand to full extension on the top of the box and alternate legs every reps (15 Each Side)
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