Spring OPEN CFB20.1

CrossFit Believe – CrossFit

20.1: Metcon (AMRAP – Reps)

CFB20.1

12 Min AMRAP:

Run 600m/Row 750m

10-20-30-40…

Deadlifts (95/65)

Bar Facing Burpees

Score: Total Reps (Run=0)

Thursday

CrossFit Believe – CrossFit

SNTCH: Snatch (1RM)

Spend 20 Minutes Building To Maximum.

FT: Metcon (Time)

30-20-10

Wallballs (20/14)

Pullups

Time Cap: 8 Mins

Rx+:

6-4-2 Ring Muscle Ups Replace Pullups.

Wednesday

CrossFit Believe – CrossFit

8RFT: Metcon (Time)

**JOIN US TONIGHT AT 6:30PM FOR A FREE WEIGHTLIFTING CLASS!

8 Rounds For Time:

24 Double Unders (48 Singles)

12 Box Jump Overs (24/20)

6 Squat Cleans (95/65)

50m Bear Hug Sandbag Carry (100/70)

*Every 2 Rounds, Complete 10 Bench Presses (165/95)

Time Cap: 26 Minutes

Tuesday

CrossFit Believe – CrossFit

4RFT: Metcon (Time)

4 Rounds For Time w/ Partner:

400M Run (Together)

40 Kettlebell Swings (53/35)

20 Kettlebell Push Presses

10 Rope Climbs (12″)

Time Cap 25 Minutes

The run will be completed together, but all other work will be partitioned between partners as needed. Only one partner will work at a time, other than the run.

Monday

CrossFit Believe – CrossFit

EMOM: Metcon (AMRAP – Reps)

10 Min EMOM:

1 Clean & Jerk (155/105)

5 Burpees Over Barbell

10 Double Unders

Highest Possible Score: 160 Reps

Rest 5 Mins…

AMRAP: Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

6 Front Squats (95/65)

6 Front Rack Stationary Lunges

6 Power Cleans

Sunday

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time:

Run 800M (Down and Back)

21-15-9

Handstand Pushups

Front Squats (115/75)

Run 800M (Down and Back)

TGIF

CrossFit Believe – CrossFit

TGIF: Metcon (Time)

*All evening classes are cancelled. We will be setting up for Saturday’s competition.

5 Rounds For Time:

200m Run

20 Wallballs (20/14)

100m Run

10 Pullups

50m Run

5 Deadlifts (185/125)

Time Cap: 20 Mins

Thursday

CrossFit Believe – CrossFit

FT: Metcon (Time)

Teams Of 3:

For Time:

200 Cal Row

150 Box Jump Overs (24/20)

100 Burpees Over Barbell

50 Clean & Jerks (155/105)

25 Rope Climbs (12’)

Time Cap: 30 Mins

*Each movement must to finished before moving to the next.

*You can start at the row and work down or start at the rope climbs and work up. You can’t change the order.

Abby’s Birthday Beatdown

CrossFit Believe – CrossFit

Abby: Metcon (Time)

Abby’s Dirty 30 Birthday Beatdown

For Time:

30 Box Jumps (24/20)

30 Pullups

30 KB Swings (53/35)

30 Walking Lunges

30 Situps

30 Push Presses (95/65)

30 Deadlifts

30 Wallballs (20/14)

30 Double Unders

30 Burpees

Time Cap: 20 Mins

Margarita & Tiffany’s Birthday Beatdown

CrossFit Believe – CrossFit

MMTG: Metcon (AMRAP – Rounds and Reps)

Margarita and Tiffany’s Birthday Beatdown!

20 Min AMRAP

31 Deadlifts (95/65)

31 Hang Power Cleans

31 Shoulder to Overhead

44 Calorie Row

31 Burpees

31 Bench Presses

31 Situps

44′ Farmer’s Carry (53/35)