Bell House Fitness – CrossFit

10.01.22 (Time)

RX

2 rounds for time:

With a partner:

50 KB swings (53/70 lb)

60 box jump overs (20/24 in)

70 synchronized walking lunge steps

INTERMEDIATE

2 rounds for time:

With a partner:

50 KB swings (35/53 lb)

60 box jump overs (20/24 in)

70 synchronized walking lunge steps

BEGINNER

2 rounds for time:

With a partner:

50 KB swings (26/35 lb)

60 box jump overs (12/16 in)

70 synchronized walking lunge steps

SKILL WORK

Post-workout:

4 sets:

10 KB side bends/side

1:00 double KB front-rack hold

Strict Pulling Strength Program – Test (AMRAP – Reps)

Video yourself doing your initial test and record the number of ring rows or strict pull ups (banded or bodyweight) you achieved. Put in the notes section HOW you did your ring rows or pull ups (which rings you were on, which bands/how many you used, etc).

*Pull ups must be double overhand grip

If you have 0-4 strict pull ups If you have 5 or more strict pull ups

Initial Test – one set of max effort strict pull ups (banded or bodyweight) or ring rows Initial Test – one set of max effort strict pull ups