Friday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

Warm Up:

Run 200m

15 Jumping Jacks

10 Jumping Squats

10 Jumping Lunges

10 Spider-Man Lunges

10 Dynamic Squats

5 Med Ball Front Squats

5 Med Ball Throws

5 Wallballs

Then, 2 Rounds w/ Empty Bar

5 Deadlifts

5 Hang Power Cleans

5 Push Presses

20 Sec Overhead Hold

Then, Warm Up Muscle Up/Pull-up/Ring Row/Etc.

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18 Min AMRAP: (Rx+)

40 Wallballs (20/14)

10 Clean & Jerks (135/95)

5 Ring/Bar Muscle Ups

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18 Min AMRAP: (Rx)

40 Wallballs (20/14)

10 Clean & Jerks (95/65)

10 Strict Pullups

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18 Min AMRAP: (Scaled)

40 Wallballs (Any Weight)

10 Clean & Jerks (Any Weight) or 20 Alt DB Hang Clean & Jerks

10 Pullups or 10 Ring Rows or 10 Table Rows

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