Sunday

CrossFit Believe – CrossFit

8RFT: Metcon (Time)

WOD Briefing:

https://youtu.be/7dghbju8sV8

Warmup:

Run 100m

10 Jumping Jacks

10 Toe Touch To Overhead + Calf Raise

Then, 2 Rounds:

6 Squats / 6 Situps / 6 Pushups

Then,

Barbell: 5 Deadlifts, 5, Hang Power Cleans, 5 F. Squats, 5 Thrusters

Or

Med Ball: 5 F. Squats, 5 Throws, 5 Wallballs

Or

Bodyweight: 5 Burpees, 5 Stepups, 5 Box Jumps

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8 Rounds For Time: (Rx+)

50m Run (Approx 20-30 Seconds)

5 Front Squats (95/65)

5 Shoulder To Overhead

5 Thrusters

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8 Rounds For Time: (Rx)

50m Run (Approx 20-30 Seconds)

5 Med Ball Squats (20/14)

5 Med Ball Throws (20/14, 10ft,9ft)

5 Wallballs (20/14, 10ft,9ft)

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8 Rounds For Time:

50m Run (Approx 20-30 Seconds)

5 Weighted Squats (Any Object)

3 Burpees

5 Box Jump/Step Overs

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