Michelle’s Birthday Beatdown

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

———————————————————

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

———————————————————

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

——————————————————-

Complete 658 Reps (Home)

Burpees

Sit-ups

Air Squats

Weighted Squats

Step Ups

Dumbbell or Kettlebell Snatch

Single Unders

Stationary Lunges

Share