Bell House Fitness – CrossFit

Metcon (Time)

RX

For Time:

4 Legless Rope Climbs (15-ft.)

40 Alternating Single-Leg Squats

40 Alternating DB Snatches (50/35#)

3 Legless Rope Climbs

30 Alternating Single-Leg Squats

30 Alternating DB Snatches

2 Legless Rope Climbs

20 Alternating Single-Leg Squats

20 Alternating DB Snatches

1 Legless Rope Climbs

10 Alternating Single-Leg Squats

10 Alternating DB Snatches

Mod 1

For Time:

4 Rope Climbs

20 Alternating Single-Leg Squats

40 Alternating DB Snatches (35/20#)

3 Rope Climbs

20 Alternating Single-Leg Squats

30 Alternating DB Snatches (35/20#)

2 Rope Climbs

10 Alternating Single-Leg Squats

20 Alternating DB Snatches (35/20#)

1 Rope Climbs

10 Alternating Single-Leg Squats

10 Alternating DB Snatches (35/20#)

Mod 2

For Time:

15 Assisted Strict Pull-ups

20 Alternating Single-Leg Squats to a Box

40 Alternating DB Snatches (20/10#)

12 Assisted Strict Pull-ups

20 Alternating Single-Leg Squats to a Box

30 Alternating DB Snatches

9 Assisted Strict Pull-ups

10 Alternating Single-Leg Squats to a Box

20 Alternating DB Snatches

6 Assisted Strict Pull-ups

10 Alternating Single-Leg Squats to a Box

10 Alternating DB Snatches