Bellhouse Crossfit – CrossFit

Shoulder Press (Build to Heavy Single )

Beastie Boys (3 Rounds for reps)

3 Rounds For Total Reps:

1 Minute Wallballs (20/14)

1 Minute Power Snatches (75/55)

1 Minute Box Jumps (24″/20″)

1 Minute Push Press (75/55)

1 Minute Calorie Row

1 Minute Rest

Score is Total Reps

Movement Mods)

Wall Balls – 14/10, reduce target height

Barbell – 65/45, Alt DB Snatch

Box Jumps – lower height, box step ups

Warm up

General Flow

Get out medballs and barbells

1:00 row

0:20 medball deadlifts

0:20 medball front squat

0:20 medball shoulder press

0:20 box step ups

0:20 box step downs

0:20 medball ground to overhead

0:20 medball slams

0:20 row

0:20 medball thruster

0:20 box jumps

0:20 wallballs

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Snatch Barbell Flow

0:15 snatch grip stiff leg deadlift

0:15 snatch grip deadlift +shrug

0:15 goodmorning

0:15 snatch grip behind neck press

0:15 snatch grip dip + high pull

After Party

1 Set

30 Strict Pull Ups

50 Push Ups