Lindsey’s Birthday Beatdown

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

Lindsey’s Birthday Beatdown

————————————————————-

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

————————————————————-

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.

————————————————————-

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.

————————————————————-

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.

————————————————————-

FT:: Metcon (Time)

Share