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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