Bell House Fitness – CrossFit

Metcon (Time)

RX

For time, with a partner:

30 synchro deadlifts (125/185 lb)

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run

Mod 1

For time, with a partner:

30 synchro deadlifts (95/135 lb)

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run

Mod 2

For time, with a partner:

20 synchro deadlifts (65/95 lb)

20 synchro bar-facing burpees

200-m run

10 synchro deadlifts

10 synchro bar-facing burpees

200-m run

5 synchro deadlifts

5 synchro bar-facing burpees

200-m run
Post-workout:

With a partner:

Accumulate:

4:00 GHD superman hold

– While one athlete is holding the superman on the GHD, the other is holding a sandbag at their chest.

– The partner on the GHD can not hold unless the sandbag is off the floor.

– Use a sandbag that allows you to hold for :20-:40 at a time.