Bellhouse Crossfit – CrossFit

Make it a Double (Time)

Make It A Double

For Time:

21 Pull-ups

42 Double Unders

21 Front Squats

42 Double Unders

18 Pull-ups

36 Double Unders

18 Front Squats

36 Double Unders

15 Pull-ups

30 Double Unders

15 Front Squats

30 Double Unders

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Barbell: (115/85)

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Time Cap: 15 Minutes

Pull Up Mods) Rep Scheme 15-12-9, Jumping Pull Ups, Ring Rows

Double Under Mods) 63-54-45 single unders

Front Squat (Front Squat

Max Repetitions of Front Squats @ 80%

*To Technical Failure )

Warm up

General Flow

Get out ropes & barbells

:20-:30 each

Alternating spiderman

Downward dog

Forearm & wrist floor stretch

Puppy pose

Bootstraps

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CT Barbell Flow

:15 – :20 each

Goodmornings

Back squats

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats