Bell House Fitness – CrossFit

Metcon (Time)

RX

6 rounds for time:

5 hang power cleans (105/155 lb)

10 weighted lunges

Then …

Mod 1

6 rounds for time:

5 hang power cleans (75/115 lb)

10 weighted lunges

Then …

Mod 2

6 rounds for time:

5 hang power cleans (35/45 lb)

10 weighted lunges

Then …

Metcon (AMRAP – Reps)

RX

On a 4:00 clock for reps:

Handstand walk

Mod 1

On a 4:00 clock for reps:

Wall walk

Mod 2

On a 4:00 clock for distance:

Bear crawl
SKILL WORK

Pre-workout:

On a 7:00 clock:

Build to a heavy 4-rep front-rack lunge