Bell House Fitness – CrossFit

Metcon (Time)

RX

5 rounds for time:

20 wall-ball shots (14/20 lb) (11/12 ft)

10 med-ball weighted pull-ups (14/20 lb)

Mod 1

5 rounds for time:

20 wall-ball shots (10/14 lb) (11/12 ft)

10 strict pull-ups

Mod 2

3 rounds for time:

20 wall-ball shots (6/10 lb) (9/10 ft)

10 assisted strict pull-ups
SKILL WORK

Post-workout:

Accumulate:

150 weighted partner sit-ups (14/20 lb)

– Partners face each other and pass the med-ball back and forth.

– 75-reps per partner.