Bell House Fitness – CrossFit

Metcon (Time)

RX

For time:

15-12-9:

Thrusters (65/95 lb)

Pull-ups

-Rest 5:00

12-9-6:

Thrusters

Pull-ups

– Rest 5:00

9-6-3:

Thrusters

Pull-ups

Mod 1

For time:

15-12-9:

Thrusters (55/75 lb)

Pull-ups

-Rest 5:00

12-9-6:

Thrusters

Pull-ups

– Rest 5:00

9-6-3:

Thrusters

Pull-ups

Mod 2

For time:

15-12-9:

Thrusters (35/45 lb)

Jumping pull-ups

-Rest 5:00

12-9-6:

Thrusters

Jumping pull-ups

– Rest 5:00

9-6-3:

Thrusters

Jumping pull-ups
SKILL WORK

Pre-workout:

EMOM 6:

2 thrusters

– Rest with the remaining time in the minute.

– Increase load across as many sets as possible.