Bell House Fitness – CrossFit

Metcon (Time)

RX

For time:

400/500-m row

25 shoulder presses (75/115 lb)

400/500-m row

15 shoulder presses

400/500-m row

10 shoulder presses

400/500-m row

– Each time the athlete breaks a set of shoulder presses they must row 100 m.

Mod 1

For time:

300/400-m row

25 shoulder presses (65/95 lb)

300/400-m row

15 shoulder presses

300/400-m row

10 shoulder presses

300/400-m row

– Each time the athlete breaks a set of shoulder presses they must row 100 m.

Mod 2

For time:

200/250-m row

15 shoulder presses (55/75 lb)

200/250-m row

10 shoulder presses

200/250-m row

5 shoulder presses

200/250-m row

– Each time the athlete breaks a set of shoulder presses they must row 100 m.
SKILL WORK

Post-workout:

2 sets:

15 KB side-bends/arm

Max-rep strict ring dips