Amber’s Birthday Beatdown

CrossFit Believe – CrossFit

Amber: Metcon (AMRAP – Rounds and Reps)

Amber’s Birthday Beatdown

30 Min AMRAP: (Rx+)

Partner 1: Run 200m

Partner 2:

6 Handstand Push-ups (Flat Mat)

8 Deadlifts (115/75)

6 Hang Power Cleans

8 Pistols

*Switch Every 200m, Pick Up Where Your Partner Left Off

*4 Synchro Burpees At Every Switch

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30 Min AMRAP: (Rx)

Partner 1: Run 200m

Partner 2:

6 Handstand Push-ups (Abmat+15#)

8 Deadlifts (95/65)

6 Hang Power Cleans

8 Goblet Squats (53/35)

*Switch Every 200m, Pick Up Where Your Partner Left Off

*4 Synchro Burpees At Every Switch

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30 Min AMRAP: (Scaled)

Partner 1: Run 200m

Partner 2:

6 Handstand Push-ups (Any Range Of Motion) or 6 Seated DB Presses

8 Deadlifts (Any Weight)

6 Hang Power Cleans

8 Air Squats

*Switch Every 200m, Pick Up Where Your Partner Left Off

*4 Synchro Burpees At Every Switch

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20 Min AMRAP: (Home/Solo)

Run 200m

Then, 2 Rounds:

6 Handstand Push-ups (Any Range Of Motion) or 6 Seated KB/DB Presses (Each Arm)

8 KB/DB Deadlifts (Any Weight, Each Arm)

6 KB/DB Hang Power Cleans (Each Arm)

8 Goblet Squats

Then, 8 Burpees

Then, Back To Run…

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