Thursday
CrossFit Believe – CrossFit
18RFT: Metcon (Time)
18 Rounds For Time w/ A Partner:
Alt Full Rounds:
5 Burpee Box Jumps Overs (24/20)
10 Kettlebell Swings (53/35)
15 Situps
Time Cap: 22 Mins
18 Rounds For Time w/ A Partner:
Alt Full Rounds:
5 Burpee Box Jumps Overs (24/20)
10 Kettlebell Swings (53/35)
15 Situps
Time Cap: 22 Mins
Spend 15 Mins Working On A Skill/Lift/Movement
4 Rounds For Time:
36’ Handstand Walk
24 Double Unders
12 Dumbbell Snatches (53/35)
Time Cap: 15 Mins
For Time w/ Partner:
100 Back Squats (225/155)
Time Cap: 10 Minutes
*Scale to 65%
*One rack per team
21-15-9
Wallballs (20/14)
Pullups
Time Cap: 5 Minutes
Rx+: (30/20) & CTB
These are TnG reps.
5@75%
4@80%
3@85%
2@90%
1@95%
3 Rounds For Time:
5 Thrusters (95/65)
5 Burpees
1 Rope Climb
10 Thrusters
5 Burpees
1 Rope Climb
15 Thrusters
5 Burpees
1 Rope Climb
Time Cap: 15 Mins
Every Minute For 21 Minutes, Alt. Movements:
* 12/10 Calorie Assault Bike
* 40ft Sled Push (AHAP)
* 5 Back Squats (65%)
3@85%
2@90%
1@93
1@97
1@100
…continue until failure.
CROSSFIT LINCHPIN TEST 10
5 Rounds For Time:
15 Wallballs (20/14)
15 Power Cleans (95/65)
Time Cap: 12 Minutes
Matt Colvin’s Birthday Beatdown w/ Vest
10 Min AMRAP:
10 Burpees
20 Calories (Row/Bike/Ski)
30 Step Ups (20)
40 Walking Lunges
Rest 5 Min
10 Min AMRAP:
5 Pullups
10 Pushups
15 Air Squats
Score: Total Reps (Both AMRAPs)
20 Min AMRAP – Alternating Rounds w/ A Partner:
10 Shoulder To Overhead (115/75)
1 Wallwalk
50M Sandbag Carry (70/50)
In Teams of 4:
16 Minute AMRAP
50 Handstand Push-Ups
50 Pull-Ups
50 Thrusters
50 Bar Facing Burpees
*Partition work between partners as needed
4 Rounds For Time:
400m Run
20 KB Swings (53/35)
20 Box Jump Overs (24/20)
Time Cap: 20 Minutes