Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

1-2-3-4…

DB Turkish get-up (35/50 lb)

Strict chest-to-bar pull-up

– Continue adding 1-rep to each round until time expires.

Mod 1

AMRAP 10:

1-2-3-4…

DB Turkish get-up (25/35 lb)

Strict pull-up

– Continue adding 1-rep to each round until time expires.

Mod 2

AMRAP 10:

1-2-3-4…

DB Turkish get-up (10/15 lb)

Ring row

– Continue adding 1-rep to each round until time expires.
SKILL WORK

Pre-workout:

On an 8:00 clock:

Build to a heavy 3-rep weighted chin-up

– Rest 1:00 between sets.