CrossFit Believe – CrossFit
3RFT: Metcon (Time)
Warm Up:
Run 200m
15 Jumping Jacks
10 Toe Touch To Overhead Reach
20 Line Hops
20 Jump Ropes
10 Air Squats
10 Situps
5 Ring Rows/Strict Pullups
5 Ring Rows/Kipping Pullups
5 Front Squats (Empty Bar)
5 Strict Presses (Empty Bar)
5 Push Presses (Empty Bar)
5 Thrusters (Empty Bar)
Then, Warm Up Thrusters To WOD Weight
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3 Rounds for Time: (Rx+)
60 Double Unders
30 Situps
15 Thrusters (95/65)
15 Pullups
*Rest 2 Minutes Between Rounds
Overall Time Cap: 20 Minutes
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3 Rounds for Time: (Rx)
60 Double Unders or 90 Single Unders
30 Situps
15 Thrusters (75/55)
15 Pullups
*Rest 2 Minutes Between Rounds
Overall Time Cap: 20 Minutes
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3 Rounds for Time: (Scaled/Home)
60 Double Unders or 90 Single Unders
30 Situps
15 Thrusters (Any Weight) or 15 DB Thrusters (Any Weight)
15 Pullups or 15 Ring Rows or 15 Table Rows (Home)
*Rest 2 Minutes Between Rounds
Overall Time Cap: 20 Minutes
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