Bellhouse Crossfit – CrossFit

Deadlift (Deadlift

Max Repetitions of Deadlifts @ 90%

To Technical Failure

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Power Up (Time)

“Power-Up”

10 Rounds For Time:

200 Meter Run

10-1 Power Cleans (135/95)

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Time Cap: 18 Minutes

Warm up

General Flow

:30 each

100m run

Lunge and reach

Lateral lunge and reach

Quad pull

Knee pull

Knuckle draggers

Alternating spidermans

Downward to upward dog

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CT Barbell Flow :15 – :20 each

Goodmornings

Back Squats

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats