Bell House Fitness – CrossFit

Shoulder Press

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o

failure…no more than 4-6.

(Score is Weight)

Metcon (Time)

FOR TIME

75 DB PU Renegade Rows

(50/35)|(35/20)*

*Every time you break (hands off

DB or resting in the bottom of the

push-up), perform 15 Hollow

Rocks and 15 Sit-Ups.

(Score is Time)