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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