Bell House Fitness – CrossFit

Metcon (AMRAP – Reps)

RX

EMOM 20:

Min. 1 | 1:00 calorie row

Min. 2 | :30 ring dips

Score = total reps and calories.

Mod 1

Same as Rx’d

Mod 2

EMOM 20:

Min. 1 | 1:00 calorie row

Min. 2 | :30 push-ups

Score = total reps and calories.
SKILL WORK

Post-workout:

4 sets:

:20 pike-ups on the rower

– Rest :10

:20 sit-ups

– Rest :10