CrossFit Believe – CrossFit
Cals: Metcon (AMRAP – Reps)
Warmup:
Run 200m or Row 10 Cals
15 Jumping Jacks
10 Jumping Squats
10 Jumping Lunges
3 Rounds:
3 Burpees
3 Deadlifts (Empty Barbell)
3 Hang Power Cleans
3 Front Squats
3 Hang Squats Cleans
Then, Warm Up Squat Clean To WOD Weight
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(Rx+) Every 3 Minutes For 18 Minutes, Complete:
5 Squat Cleans (185/125)
12 Burpees Over Barbell (Jump Required)
Max Calories Row/Ski w/ Remaining Time
Score: Total Cals
*No Rest Between Rounds
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(Rx) Every 3 Minutes For 18 Minutes, Complete:
5 Squat Cleans (135/95)
12 Burpees Over Barbell (Step Over Ok)
Max Calories Row/Ski w/ Remaining Time
Score: Total Cals
*No Rest Between Rounds
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(Scaled) Every 3 Minutes For 18 Minutes, Complete:
5 Squat Cleans (Any Weight)
12 Burpees Over Barbell (Step Over Ok)
Max Calories Row/Ski w/ Remaining Time
Score: Total Cals
*No Rest Between Rounds
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(Home) Every 3 Minutes For 18 Minutes, Complete:
Run 200m (Approx 1 Min)
5 Squat Cleans (Any Weight) or 10 DB Hang Squat Cleans or 10 KB Swing Into Goblet Squats
Mac Burpees Over Barbell/DB/KB (Step Over Ok) w/ Remaining Time
Score: Total Burpees
*No Rest Between Rounds
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