CrossFit Believe – CrossFit
4RFT: Metcon (Time)
4 Rounds for Time (Rx):
20 Wallballs (20/14)
20 Med Ball Step Ups (24/20)
20 Deadlifts (135/95)
20 Box Pushups
Time Cap: 22 Minutes
For the box pushup, all RX athletes will use the 20 inch height. The chest must make contact with the box in the bottom of the movement. Athletes must maintain a plank throughout the movement. To scale the movement, choose a higher box height or perform chest to ground pushups from the floor.
For the med ball step up, athletes can hold the ball in any position including the shoulder, bear hug position, or front rack. The med ball cannot make contact with the leg during the movement.
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4 Rounds for Time (Scaled):
20 Wallballs (Any Weight)
20 Step Ups w/ or w/o Med Ball
20 Deadlifts (Any Weight- Light)
20 Chest to Ground Pushups
Time Cap: 22 Minutes
