Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 12:

9 ring rows

3 overhead squats (65/95 lb)

9 ring rows

6 overhead squats

9 ring rows

9 overhead squats

– Continue the pattern of adding 3-reps to the overhead squats until time expires.

Mod 1

AMRAP 12:

9 ring rows

3 overhead squats (55/75 lb)

9 ring rows

6 overhead squats

9 ring rows

9 overhead squats

– Continue the pattern of adding 3-reps to the overhead squats until time expires.

Mod 2

AMRAP 12:

9 ring rows

3 overhead squats (35/45 lb)

9 ring rows

6 overhead squats

9 ring rows

9 overhead squats

– Continue the pattern of adding 3-reps to the overhead squats until time expires.
SKILL WORK

Pre-workout:

Build to heavy 3-rep overhead squat from the floor with a power snatch.