Saturday

CrossFit Believe – CrossFit

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10RFT: Metcon (Time)

Warmup:

20 Dynamic Squats

20 Jumping Lunges

10 Burpees

3 Rounds:

100m Run

5 Deadlifts (Empty Bar)

5 Hang Power Cleans

5 Shoulder To Overhead

Then, Warm Up Tao WOD Weight

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10 Rounds For Time: (Rx+)

Run 50m

9 Deadlifts (135/95)

6 Hang Power Cleans

3 Shoulder To Overhead

Time Cap: 18 Minutes

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10 Rounds For Time: (Rx)

Run 50m

9 Deadlifts (95/65)

6 Hang Power Cleans

3 Shoulder To Overhead

Time Cap: 18 Minutes

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10 Rounds For Time: (Scaled)

Run 50m

9 Deadlifts (Any Weight)

6 Hang Power Cleans

3 Shoulder To Overhead

Time Cap: 18 Minutes

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5 Rounds For Time: (Home)

Run 100m (Approx 40-50 Secs)

9 DB/KB Deadlifts (Each Arm – Any Weight)

6 DB/KB Hang Power Cleans (Each Arm)

3 DB/KB Shoulder To Overhead (Each Arm)

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