CrossFit Believe – CrossFit
MLong: Metcon (Time)
Michelle Long’s Birthday Beatdown
Complete 1974 Reps in a Team of 3 (Rx+)
Burpees
Sit-ups
Air Squats
Wallballs (20/14)
Box Jump Overs (20/24)
Dumbbell Snatches (50/35)
Double Unders
Pull-ups
Stationary Lunges
Break up the reps between the 9 movements. Two team members may work at the same time. You must complete a minimum of 100 reps for each movement and a maximum of 400 reps for the other movements (200 rep max for pull-ups). Each athlete will have their own equipment and workout space.
Time Cap: 30 Minutes
Example:
150 Burpees
300 Sit-ups
300 Air Squats
200 Wallballs (20/14)
150 Box Jump Overs (20/24)
150 Dumbbell Snatches (50/35)
400 Double Unders
124 Pull-ups
200 Stationary Lunges
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Complete 1974 Reps in a Team of 3 (Rx)
Burpees
Sit-ups
Air Squats
Wallballs (14/10)
Box Step Overs (24/20)
Dumbbell Snatches (35/20)
Single Unders
Pull-ups
Stationary Lunges
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Complete 1974 Reps in a Team of 3 (Scaled)
Burpees
Sit-ups
Air Squats
Wallballs (Any Weight)
Box Step Overs (Any Height)
Dumbbell Snatches (Any Weight)
Single Unders
Ring Rows
Stationary Lunges
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Complete 658 Reps (Home)
Burpees
Sit-ups
Air Squats
Weighted Squats
Step Ups
Dumbbell or Kettlebell Snatch
Single Unders
Stationary Lunges
