Beast Builder

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Warm-Up

1 Min

Easy Row

Alternating Box Step Ups

Air Squats

40 Sec

Moderate Row

Lateral Box Step-Up (20 sec each side)

Push Ups to Down Dog

Air squats

Thruster Primer

Weightlifting

Beast Builder Thrusters (7 Rounds for reps)

EMOMx7

Thrusters

Minute 1 -95/65

Minute 2 -115/85

Minute 3 -135/95

Minute 4 -135/95

Minute 5 -135/95

Minute 6 -115/85

Minute 7 -95/65

RX+

Min 1- 115/85

Min 2-135/95

Min 3-155/105

Min 4-155/105

Min 5-155/105

Min 6-135/95

Min 7-115/85
Stimulus

*Within each minute, you’ll complete one single unbroken set at the listed weight.

*Recored you total reps at each barbell

Metcon

Long Haul (Time)

2 Rounds for time

20 Push Press 95/65

30 Box Step Ups

60 Lunges

200m Run

RX+

2 Rounds

20 Push Press 115/85

30 Single DB Box Step Ups 24/20-50/35

40 Burpees

50/40 Cal Row

Share