Bellhouse Crossfit – CrossFit

Power Clean (Power Clean

Max Repetitions of Power Cleans @ 85%

* To Technical Failure )

Sweep the Leg (Time)

“Sweep The Leg”

[For Time]

3-6-9-12-15:

Power Cleans

Bike Calories

Push Jerks

Bike Calories

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Barbell: (115/85)

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Time Cap: 18 Minutes

Movement Mods)

Power Cleans – (95/65) or (75/55)

Bike Cal Rep Scheme – 2-4-6-8-10…

Warm up

General Flow

General Flow :20 – :30 each

Arm swings

Arm wraps

Quad pulls

Knee pulls

Bike

Inchworm to spiderman

Scorpions

Down dog to push ups

Bunny hops to tuck jumps

Bike

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CT Barbell Flow :15 – :20 each

Goodmornings

Back squats

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats