Bell House Fitness – CrossFit

Metcon (3 Rounds for time)

“Mashed Potatoes”

On the 0:00…

5 Rounds of “Strict Cindy”

50 Single Dumbbell Power Cleans

On the 8:00…

4 Rounds of “Strict Cindy”

40 Dumbbell Goblet Squats

On the 16:00…

3 Rounds of “Strict Cindy”

30 Alternating Single Arm Squat Clean Thrusters
BELLHOUSE VIDEO: https://m.youtube.com/watch?v=YJrhJxq7hpU


This 3 part workout is scored separately, with the score being the sum of all three parts

Enter your 3 times and Wodify will add them up for you

Choose weights and variations that enable you to complete each part in 5-7 minutes

You will rest the remainder of the 8 minutes until the next part begins

Each part begins on the 8 (0:00, 8:00, 16:00)

With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort

With rest built-in, let’s shoot for really large sets on the dumbbell movements

Power Cleans and squat clean thrusters will alternate each rep

1 round of ” Strict Cindy” is

5 Strict Pull-Ups

10 Push-ups

15 Air Squats



30 Seconds Dumbbell Deadlift

30 Seconds Air Squats

20 Overhead Circles (10 Each Direction)

5 Inchworm to push-up

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