Thursday

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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