Coach Appreciation “Alan Joyner”

CrossFit Believe – CrossFit

Clean: Squat Clean (1RM)

10 Mins: Establish 1RM Squat Clean

*Barbell Starts Empty

Rest 5 Minutes

AJoy: Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

21-15-9

Wallballs (20/14)

Pullups

After each 21-15-9 section perform 15 calories on the Assault Bike or Rogue Echo Bike. (Scaled athletics may row)

1 Round = 21-15-9 plus 15 cals.

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