Kyra’s Birthday Beatdown

CrossFit Believe – CrossFit


Pick Deadlift or Bench Press

DL: Deadlift (1RM)

Bench: Bench Press (1RM )

KYRA: Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

14 Russian KB Swings (53/35)

14 Box Overs (24/20, Step Over OK)

14 Situps

14 Calorie Row/Bike/Ski


CrossFit Believe – CrossFit


Wear your Halloween costume, please.

Squat: Back Squat (4-4-4-4)


AMRAP: Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

20 Alt. DB Snatches (50/35)

10 Burpee Wall Walks

*You must alternate hands every rep on the DB snatches.

*Both heads of the DB must touch the floor to start each rep.


*Burpee Wall Walk = Start standing with your back to the wall. Drop down into a burpee with your chest on the ground. Then, perform a wall walk where your nose touches the wall. Once you’re chest is back on the ground, jump up from the burpee and clap above your head. Your body must be in a completely vertical position when you jump at the end.


CrossFit Believe – CrossFit

HGCL: Hang Clean (1RM)

Build To Maximum

Squat or Power

FT:: Metcon (Time)

For Time:

100 Double Under

10 Clean & Jerks (135/95)

80 Double Unders

8 Clean & Jerks (185/125)

60 Double Unders

6 Clean & Jerks (225/145)

40 Double Unders

4 Clean & Jerks (275/165)

20 Double Unders

2 Clean & Jerks (300/185)

Time Cap: 15 Minutes


CrossFit Believe – CrossFit

Total: Metcon (Time)

For Time:

Run 1 Mile

150 Wallballs (20/14)

Run 1 Mile

Cap: 36 Mins

1st: Metcon (Time)

1st Mile Time

WB: Metcon (AMRAP – Reps)

1st Unbroken Set – Wallballs


CrossFit Believe – CrossFit

FS: Front Squat (2-2-2-2-2)


Thrus: Metcon (Time)

For Time:

21 Thrusters (95/65)

20 Shuttle Runs

15 Thrusters

20 Shuttle Runs

9 Thrusters


CrossFit Believe – CrossFit

Sat: Metcon (Time)


Calories Row/Bike/Ski

No Squat Wallballs (20/14, 10ft)

Time Cap: 25 Minutes


CrossFit Believe – CrossFit

Squat: Back Squat (5-5-5-5-5)


Amrap: Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

5 Hang Power Cleans (215/145)

12 Toes To Bar


CrossFit Believe – CrossFit

3rnds: Metcon (Time)

For Time:

3 Rounds:

50 Air Squats

40 KB Swings (53/35)

30 Walking Lunges

20 KB Deadlifts (53/35)

10 KB Push Presses (53/35)

Then, Build To (275/175) Squat Clean

*Finish 3 rounds and then move to your barbell. Build a squat clean to (275/175) as quickly as possible. Barbell must remain empty until all 3 rounds are complete.

Score: Total Time (3 Rds + Clean)

*Scale squat clean to (90%)


CrossFit Believe – CrossFit

10RFT: Metcon (Time)

10 Rounds For Time:

30 Double Unders

6 Overhead Squats (95/65)

6 Handstand Pushups

Time Cap: 25 Minutes


CrossFit Believe – CrossFit

Bear: Bear Complex (1RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Establish 1RM

*The power clean and front squat can NOT be linked together as a squat clean.

*The front squat and “push press” CAN be a thruster. Same with back squat and second “push press”

*The “push press” CAN be any form of shoulder to overhead.

Cjbj: Metcon (Time)


Clean & Jerks (95/65)

Box Jump Overs (24/20)

Time Cap: 15 Minutes