Ben’s Birthday Beatdown
CrossFit Believe – CrossFit
BenBD: Metcon (AMRAP – Rounds and Reps)
Ben’s Birthday Beatdown:
25 Min AMRAP:
30 Wallballs (20/14)
1 Rope Climb
30 Double Unders
200M Run
Ben’s Birthday Beatdown:
25 Min AMRAP:
30 Wallballs (20/14)
1 Rope Climb
30 Double Unders
200M Run
20 Min Alt. EMOM:
12/8 Cal Assault Bike
6 Sandbag Over Shoulders (100/70)
12/8 Cal Ski Erg
6 Sandbag Squats (100/70)
Build To Maximum
13 Min AMRAP:
6 Wallballs (20/14)
4 Handstand Pushups
2 Power Snatches (115/75)
For Time:
Run 600m/Row 750m
3 Rounds Of “Work”
Run 600m/Row 750m
2 Rounds Of “Work”
Run 600m/Row 750m
1 Round Of “Work”
“Work”:
8 Shoulder To Overhead (115/75)
6 Toes To Bar
11 Box Jump Overs (30/24)
Time Cap: 20 Minutes
2:30 AMRAP:
1 Min Wall Sit
20 Walking Lunges
Max Goblet Squats (53/35)
Rest 1:30
Repeat For 6 Total Rounds
Score: Total Squats
*Please don’t drop the KBs.
Strict Press
Build To Max, Then 4×3 @75%
For Time:
21-15-9
KB Swings (53/35)
Pullups
Into,
21-15-9
DB Snatches (50/35)
Handstand Pushups
Time Cap: 12 Mins
Snatch + Hang Snatch + OHS
Build To Maximum
12 Min AMRAP
6 Burpee Broad Jumps (6ft/4ft Mat)
12 Wallballs (20/14)
24 Double Unders
Ashleigh Todd’s Birthday Beatdown
2 Rounds For Time w/ Partner:
400m Run (200 Each)
35 Power Cleans (95/65)
400m Run (200 Each)
35 Shoulder To Overhead
400m Run (200 Each)
35 Front Squats
400m Run (200 Each)
35 Thrusters
Time Cap: 35 Mins
10 Rounds For Time:
9 Row Cals
6 Burpee Box Jump Overs (24/20)
3 Squat Clean (135/95)
Time Cap: 20 Mins
10 Alt Rounds w/ Partner:
Run 200m
8 Thrusters (95/65)
Right into,
50 Clean & Jerks (135/95)
*Partition as needed
Time Cap: 20 Minutes
