Bellhouse Crossfit – CrossFit

Workout Option 1

Miracle Child (Time)

Freedom (RX’d)

For Time:

50 Wall Balls (20/14)

50 Alternating Hang Dumbbell Clean and Jerk (50/35)

50 Wall Balls (20/14)

(KG conv: 9/6 WB, 22.5/15 DB)

Independence

For Time:

40 Wall Balls (20/14)

50 Alternating Hang Dumbbell Clean and Jerk (35/25)

40 Wall Balls (20/14)

(KG conv: 9/6 WB, 15/10 DB)

Liberty

For Time:

25 Wall Ball Thrusters (light)

25 Alternating Hang Dumbbell Clean and Jerk (light)

25 Wall Ball Thrusters (light)

Time Time: 6-8 minutes

Time Cap: 10 minutes

Workout Option 2

Option 2: Warm Up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m sprint

BikeErg: Lactate Threshold (Distance)

3 Min Ramp from RPE 2 to RPE 5

3 Min at RPE 3

5x (30 Sec at RPE 9-10, 15 Sec at RPE 2-3)

5 Min at RPE 3

5x (30 Sec at RPE 9-10, 15 Sec at RPE 2-3)

8 Min at RPE 3, 2 Min at RPE 9

3 Min at RPE 3, 2 Min at RPE 9

3 Min at RPE 3, 2 Min at RPE 9

3 Min Ramp from RPE 3 to RPE 2

Total Time: 41.5 Min

** This workout can alternatively be done on another machine or as a run.