Wednesday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP: (Rx+)

40ft Handstand Walk

5 Squat Cleans

2 Rope Climbs (15ft)

Men: 135# + 20#/Round

Women: 100# + 10#/Round

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20 Min AMRAP: (Rx)

40ft Handstand Walk

5 Squat Cleans (135/100)

2 Rope Climbs (15ft)

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20 Min AMRAP: (Scaled)

80ft Bear Crawl or 80ft Overhead Double DB Carry

5 Squat Cleans (Any Weight)

4 Rope Get Ups or 2 KB Rope Pullups

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Tuesday

CrossFit Believe – CrossFit

4RFT: Metcon (Time)

4 Rounds For Time: (Rx)

30 Calories

25 Wallballs (20/14)

20 DB Hang Snatches (50/35)

15 Box Jump Overs (24/20)

Time Cap: 25 Minutes

Rx+: (30/20), (70/50) & (30/24) – Must Finish Under Time Cap

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4 Rounds For Time: (Scaled)

30 Calories

25 Wallballs (Any Weight)

20 DB Hang Snatches (Any Weight)

15 Box Overs (Any Height)

Monday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time: (Rx)

21-15-9

Front Squat (135/95)

Handstand Pushups

Rest 4 Mins…

12-9-6

Shoulder To Overhead (135/95)

Bar Muscle Up

Time Cap: 21 Minutes

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For Time: (Scaled)

21-15-9

Front Squat (Any Weight)

Hang Release Pushups

Rest 4 Mins…

12-9-6

Shoulder To Overhead (Any Weight)

Burpee Pullups

Time Cap: 21 Minutes

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Sunday

CrossFit Believe – CrossFit

20.2: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells