Bell House Fitness – CrossFit

Metcon (Time)

RX

4 rounds for time:

400/500-m row

15 push presses (95/135 lb)

Mod 1

4 rounds for time:

400/500-m row

15 push presses (65/95 lb)

Mod 2

4 rounds for time:

300/400-m row

15 push presses (35/45 lb)
SKILL WORK

Pre-workout:

3 sets:

:20 plank hold (push-up position)

10 push-ups

5 piked push-ups

– Rest 1:30 between sets.