CrossFit Believe – CrossFit
AMRAP: Metcon (AMRAP – Rounds and Reps)
Lindsey’s Birthday Beatdown
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Warmup:
Run 200m
15 Jumping Jacks
10 Toe Touch To Overhead Reach w/ Calf Raise
10 Squats
10 Pushups
8 Box Step Overs
4 Box Jump Overs
5 Kick Up To Support Against Wall
5 Handstand Pushup Negatives
5 Handstand Pushups
Then, Warm Up Hang Power Cleans To Workout Weight
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7 Min. AMRAP: (Rx+)
3-6-9-12-15…
Hang Power Cleans (115/75)
Box Jump Overs (24/20)
Handstand Pushups (Flat Mat)
Rest 3 Mins…
For Time:
Start Where You Finished The AMRAP And Go In Reverse Order
Time Cap: 7 Mins.
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7 Min. AMRAP: (Rx)
3-6-9-12-15…
Hang Power Cleans (95/65)
Box Jump Overs (24/20)
Handstand Pushups (AbMat+15# Plate)
Rest 3 Mins…
For Time:
Start Where You Finished The AMRAP And Go In Reverse Order
Time Cap: 7 Mins.
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7 Min. AMRAP: (Scaled/Home)
3-6-9-12-15…
Hang Power Cleans (Any Weight) or DB Hang Power Cleans (Any Weight) or KB Swings (Any Weight)
Box Overs (Any Height – Step Over Ok)
Handstand Pushups (Any ROM) or Hand Release Pushups or Seated DB Presses
Rest 3 Mins…
For Time:
Start Where You Finished The AMRAP And Go In Reverse Order
Time Cap: 7 Mins.
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