Bell House Fitness – CrossFit

Workout Option 1

Workout 1 (Time)

1955

Freedom (RX’d)

12-10-8-10-12

Dumbbell Cleans (50s/35s)

20/16 Calorie Row after each set of Cleans

(KG conv: 22.5/15)

Independence

12-10-8-10-12

Dumbbell Cleans (35s/25s)

16/13 Calorie Row after each set of Cleans

(KG conv: 15/10)

Liberty

12-10-8-10-12

Dumbbell Cleans (light)

12/10 Calorie Row after each set of Cleans

Target time: 8-10 minutes

Time cap: 12 minutes

Workout Option 2

Warm-up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout 2 (Distance)

BikeErg Lactate Threshold

3 Sets

4 Min at RPE3 (or 75 RPM)

4 Min at RPE7 (or 95-100 RPM)

4 Min at RPE1-2

4 Min at RPE9 (or 105 RPM)

*No rest between reps or sets.

Total 36 Min