Sunday

CrossFit Believe – CrossFit

EMOM: Metcon (AMRAP – Reps)

WOD Briefing:

https://youtu.be/17fZFr0cJAc

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Warm Up:

Run/Walk 100m

10 Jumping Jack

10 Toe Touch To Overhead Reach

30 Sec. Samson Stretch

30 Sec. Couch Stretch

10 Mountain Climbers

Then 2 Rounds:

10 Squats

10 Step Ups

5 Box Jump Overs

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Every Minute On The Minute For 20 Minutes, Complete: (Rx)

1st Min: 20 Mountain Climbers (L/R=1)

2nd Min: 18 Air Squats

3rd Min: 15 Box Jump Overs (24/20)

4th Min: Max Burpees

5th Min: Rest



Score: Total Burpees

*You must complete all the work in the other minutes to be Rx.



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Every Minute On The Minute For 20 Minutes, Complete:

1st Min: 30 Secs Mountain Climbers (L/R=1)

2nd Min 40 Secs Air Squats

3rd Min 40 Secs Box Overs (Step Up & Over Ok)

4th Min: Max Burpees (Burpee To Chair/Couch/ Box, If Needed)

5th Min: Rest



Score: Total Burpees



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