CrossFit Believe – CrossFit

Ft: Metcon (Time)

Warm Up:

Run 200m

15 Jumping Jacks

10 Toe Touch To Overhead Reach

10 Dynamic Squats

1 Min Alternating Cat/Cow Stretch

1 Min Downward/Upward Facing Dog


2 Rounds with Odd Object

3 Deadlifts

3 Cleans

3 Squats

50M Run


For Time:

5 Sandbag Deadlifts (70/50)

5 Sandbag Cleans

5 Sandbag Squats

100 M Run with Sandbag

10 Sandbag Deadlifts

10 Sandbag Cleans

10 Sandbag Squats

200 M Run with Sandbag

20 Sandbag Deadlifts

20 Sandbag Cleans

20 Sandbag Squats

400 M Run with Sandbag

Time Cap: 18 Mins


Scaled/Home Wod

For Time:

5 Odd Object Deadlifts (70/50)

5 Odd Object Cleans

5 Odd Object Squats

100 M Run with Odd Object

10 Odd Object Deadlifts

10 Odd Object Cleans

10 Odd Object Squats

200 M Run with Odd Object

20 Odd Object Deadlifts

20 Odd Object Cleans

20 Odd Object Squats

400 M Run with Odd Object

For the odd object, use any of the following: dumbbell, kettlebell, backpack, or something heavy/weighted from around your house.

The runs will be a little longer than normal due to the weighted object.

100M Run- 45 sec

200M Run- 1 Min 15 sec

400M Run- 2 Min 30 sec

The deadlift will be from the ground to the hang position. If using a single object, keep the object between both feet to perform the movement.

The clean will be from the ground to the front rack position. Alternate arms, if using a db or kb and keep the object between your feet.

The squat position can be from the front rack/goblet position or the back rack/shoulder.