Bell House Fitness – CrossFit

Happy Star (Time)

RX

For time:

300-m run

5 burpee box overs (20/24 in)

5 thrusters (95/135 lb)

300-m run

7 burpee box overs

7 thrusters (105/145 lb)

300-m run

9 burpee box overs

9 thrusters (110/155 lb)

300-m run

11 burpee box overs

11 thrusters (115/165 lb)

Mod 1

For time:

300-m run

5 burpee box overs (20 in)

5 thrusters (65/95 lb)

300-m run

7 burpee box overs

7 thrusters (75/105 lb)

300-m run

9 burpee box overs

9 thrusters (85/115 lb)

300-m run

11 burpee box overs

11 thrusters (95/125 lb)

Mod 2

For time:

300-m run

5 burpee box overs (20 in)

5 thrusters (35/45 lb)

300-m run

7 burpee box overs

7 thrusters (45/55 lb)

300-m run

9 burpee box overs

9 thrusters (55/75 lb)

300-m run

11 burpee box overs

11 thrusters (65/95 lb)
SKILL WORK

Post-workout:

3 sets:

:20 v-ups

:20 hollow rocks

:20 mountain climbers

:20 plank hold

– Rest 1:00 between sets