Bellhouse Crossfit – CrossFit

Pop Quiz (3 Rounds for calories)

AMRAP 4:

3 Rounds:

7 Push Press (95/65)

7 Front Squats (95/65)

7 Pull-ups

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Time Remaining:

Max Calorie Row

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[Rest 4 Minutes]

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AMRAP 4:

3 Rounds:

5 Push Press (115/85)

5 Front Squats (115/85)

5 Pull-ups

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Time Remaining:

Max Calorie Row

‍

[Rest 4 Minutes]

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AMRAP 4:

3 Rounds:

3 Push Press (135/95)

3 Front Squats (135/95)

3 Pull-ups

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Time Remaining:

Max Calorie Row

Warm up

General Flow 0:20-0:30 each

Grab PVC and barbell

0:30 PVC passthrough

0:30 PVC Front rack stretch (right)

0:30 PVC Front rack stretch (left)

0:30 pigeon (right)

0:30 pigeon (left)

0:20 alternating spiderman

0:20 downward dog

0:20 bootstraps

1:00 row

0:20 knee push ups

0:20 air squats

1:00 row

0:20 push ups

0:20 cossak squats

CT Barbell Flow :15 – :20

Goodmornings

Back squats

Elbow rotations

Press & reach

Stiff leg deadlifts

After Party

3 Sets

12 Back Rack Lunge