George’s Birthday Massacre

CrossFit Believe – CrossFit


Please be on time to class. The warmup/briefing will be relatively quick. Thanks.

5RFT: Metcon (Time)

George’s Birthday Massacre

5 Rounds For Time:

8 Deadlifts (135/95)(Rx+ 185/125)

6 Hang Power Cleans

4 Front Squats

2 Shoulder To Overhead

20ft Handstand Walks

40 Double Unders

20ft Handstand Walks

Time Cap: 20 Minutes

*Rest 4 Minutes*

Every 4 Minutes For 16 Minutes

200m Run

5 Burpees Over Barbell

3 Ring Muscle Ups

1 Squat Clean (185/125) (Rx+ Squat Snatch)

E4MOM: Metcon (4 Rounds for time)

RowBp: Metcon (Time)

Post WOD – Bonus Workout:


Row Calories

Burpees Over Rower