Bell House Fitness – CrossFit

Warm-up (No Measure)

6 Minutes For Quality

20 Single Unders

5 Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

20 Single Unders

10 Slow Wall Squats [Video](http://youtu.be/pktIjwNiuYE)

Metcon (Time)

ZOOM CLASS 5:30pm

21-15-9:

Dumbbell Power Cleans

50 Double Unders After Each Round

Directly Into…

21-15-9:

Dumbbell Front Squats

50 Double Unders After Each Round
If only 1 DB

30-20-10

Single DB cleans https://youtu.be/JiodoFLKJWc

Goblet Squats https://www.youtube.com/watch?v=bJWKhWkVmPA0

Demo Video: https://www.youtube.com/watch?v=8yHaPVmcHv4&feature=emb_title

Metcon (Time)

Extra Credit:

For Time (5 Minute Cap):

100 Jumping Lunges

On the Minute (Starting at 0:00):

5 Double Dumbbell Thrusters