Thursday

CrossFit Believe – CrossFit

E4MOM: Metcon (5 Rounds for time)

Every 4 Minutes For 20 Minutes, Complete:

40 Double Unders

20 Overhead Stationary Lunges (45/25)

10 Burpees to Plate

Wednesday

CrossFit Believe – CrossFit

2RFT: Metcon (Time)

2 Rounds For Time:

Run 400m

21-15-9

Box Jump Overs (24/20)

Pullups

*Rest 4 Mins Between Rounds

Overall Time Cap: 24 Mins

Tuesday

CrossFit Believe – CrossFit

2RM: Hang Clean (2RM)

Establish 2RM – Hang Squat Clean

4RFT: Metcon (Time)

4 Rounds For Time:

24 Wallballs (20/14)

8 Hang Squat Cleans (155/105)

Rx+: 30/20WB – 185/125HSC

Time Cap: 10 Mins

Holly’s Birthday Beatdown

CrossFit Believe – CrossFit

HBBD: Metcon (AMRAP – Rounds and Reps)

Holly’s Birthday Beatdown 4/8/84

35 Min AMRAP:

Alternating Movements w/ Partner:

8 Calorie Row

4 Sandbag Squats (100/70, Bear Hug)

8 DB Snatches (50/35)

8 Deadlifts (205/135)

4 Chest To Bar Pullups

Sunday

CrossFit Believe – CrossFit

5 RFT: Metcon (Time)

5 Rounds For Time:

200 M Sandbag Carry 100/70

10 Sandbags Over Shoulder

10 Burpees

Time Cap: 20 Minutes

Friday

CrossFit Believe – CrossFit

Announcement

Morning classes only. All other classes cancelled to setup for the competition tomorrow. 🙂

AMRAP: Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

20 Wallballs (20/14)

10 Power Snatches (135/95)

2 Rope Climbs

Thursday

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time:

50-40-30-20-10

Double Unders

Situps

Air Squats

*15 pullups BETWEEN each round. (4x)

Time Cap: 20 Minutes

Wednesday

CrossFit Believe – CrossFit

1250m: Metcon (Time)

For Time:

Run 1250m

*Must Be Big Loop For Rx

Time Cap: None

Scale To 1500m Row

4RFT: Metcon (Time)

4 Rounds For Time:

9 Handstand Pushups

12 Box Jump Overs (24/20)

15 Deadlifts (165/110)

Time Cap: 8 Minutes

Tuesday

CrossFit Believe – CrossFit

EMOM: Metcon (AMRAP – Reps)

Every Minute For 16 Minutes, Alt Movements:

Odd: Run 50m

Even: 10 Burpees To Plates (45)

Score: Total Burpees

FT: Metcon (Time)

For Time:

45 Squat Cleans (135/95)

Time Cap: 9 Minutes