Bell House Fitness – CrossFit

Metcon (AMRAP – Reps)


2 Double Dumbbell Power Cleans

2 Double Dumbbell Thrusters

30 Double Unders

4 Double Dumbbell Power Cleans

4 Double Dumbbell Thrusters

30 Double Unders

6 Double Dumbbell Power Cleans

6 Double Dumbbell Thrusters

30 Double Unders

Continue to Add (2) Reps to Dumbbell Movements Per Round
Bellhouse Video: https://www.youtube.com/watch?v=rJuJADCa1d4



In this 12 minute workout, the reps on the dumbbell movements will climb by 2 each round

The double under reps will stay static at 30

Your score total is total reps accumulated over the 12 minutes

Use the following cheat sheet for scoring:

Finish 2’s: 34

Finish 4’s: 72

Finish 6’s: 114

Finish 8’s: 160

Finish 10’s: 210

Finish 12’s: 264

Finish 14’s: 322

Finish 16’s: 384


2-3 Sets

15 Double Unders or Line hops

15 Glute Bridges Video

15 Air Squats

2-3 Sets*

10 Odd- Object Squat Cleans

10 Odd-Object Strict Press

Work up in weight each set

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