Wednesday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP:

Alternating Full Rounds w/ Partner:

20 Wallballs (20/14)

50m Farmers Carry (53/35)

1 Rope Climb

*Farmers Carry = 1 Rep

Tuesday

CrossFit Believe – CrossFit

E7MOM: Metcon (3 Rounds for time)

Every 7 Minutes For 3 Rounds, Complete:

Run 400m

20 Pullups

10 Burpees Over Barbell

5 Squat Snatches (155/105)

Monday

CrossFit Believe – CrossFit

Squat: Back Squat (3-3-2-2-1-1)

3@80%

3@80%

2@85%

2@85%

1@90%

1@95%

4RFT: Metcon (Time)

4 Rounds For Time:

16 DB Snatches (50/35)

32 Double Unders

12 Single Arm DB Step Ups (24/20)

Time Cap: 12 Minutes

Sunday

CrossFit Believe – CrossFit

5rft: Metcon (Time)

5 Rounds For Time:

10 Cal Row

10 Bench Press (60%)

10 Cal Bike

10 Shoulder To Overhead (135/95)

10 Cal Ski

Time Cap: 20 Minutes

Saturday

CrossFit Believe – CrossFit

Sled: Metcon (Time)

2 Rounds For Time:

40 Front Squats (135/95)

30 Pullups

20 Overhead Squats (95/65)

10 Bar Muscle Ups

*Cash Out: 200m Sled Push (Sled + 90/45)

Time Cap: 25 Mins

Katie’s Birthday Beatdown

CrossFit Believe – CrossFit

Katie: Metcon (Time)

Katie M’s Birthday Beatdown

16 Alt Rounds w/ Partner

8 Handstand Pushups

8 Deadlifts (185/120)

8 Med Ball Situps (20/14)

8 KB Swings (53/35)

*Every 2 Rounds, Run 200m Together.

Flow:

Partner 1: 8-8-8-8

Partner 2: 8-8-8-8

Run 200m Together

*This Is 2 Rounds – Continue For 16 Total Rounds

Time Cap: 28 Minutes

Karissa’s Birthday Massacre

CrossFit Believe – CrossFit

KSBD: Metcon (AMRAP – Reps)

Karissa’s Birthday Massacre

26 Min AMRAP w/ Partner:

100 Double Unders

80 Wallballs (20/14)

60 Box Jump Overs (24/20)

40 Clean & Jerks (115/75)

20 Calories Row/Bike/Ski

*Every 8 Minutes & At 1,2,3…Go!, Perform 26 Burpees.

*Only 1 Athlete Works At A Time, Except During Burpees

*Burpees Do NOT Count Towards Your Score

Wednesday

CrossFit Believe – CrossFit

Karen: 1-Mile Run (Time)

Max Effort 1-Mile Run
For Time:

Run 1 Mile

*Use the hashtags #karenkicksals #challengeme #crossfitbelieve on social media to help spread ALS awareness and help remember those we lose to ALS.

https://m.facebook.com/Karen-Kicks-ALS-103699627643922/

*Row 2k Option

E4MOM: Metcon (4 Rounds for time)

Every 4 Minutes For 4 Rounds:

1 Minute Wall Sit

20 Walking Lunges

10 Toes To Bar

Tuesday

CrossFit Believe – CrossFit

FSQT: Front Squat (3-2-1-3-2-1-3-2-1)

Front Squat Strength

3 @ 70%

2 @ 75%

1 @ 80%

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 80%

2 @ 85%

1 @ 90%

AMRAP: Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

8 Wallballs (20/14)

4 Burpees Over Barbell

2 Clean & Jerks (155/105)

Shit

CrossFit Believe – CrossFit

RnFrn: Metcon (Time)

For Time – Running Fran:

21 Thrusters (95/65)

21 Pullups

800M Run (Out and Back)

15 Thrusters

15 Pullups

400M Run (2 Laps)

9 Thrusters

9 Pullups

200M Run (1 Lap)

Time Cap: 20 Minutes