Bellhouse Crossfit – CrossFit

“Team DVB” [HERO] (Time)

For Time:

1,600 Meter Medicine Ball Run

8 Rounds: 10 Wallballs + 1 Rope Climb

800 Meter Medicine Ball Run

4 Rounds: 10 Wallballs + 1 Rope Climb

400 Meter Medicine Ball Run

2 Rounds: 10 Wallballs + 1 Rope Climb

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Rope Climb: (15′)

Medicine Ball: (20/14)

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* Teams of 2

* Run Together With One Med-Ball

* 8-4-2 Rounds Each Inside

* Next Partner Goes When Med-Ball Is Available

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Warm Up

General + Wallball Flow 0:20 each

Grab medballs

100m run

Air squat

Push ups

MB deadlift

MB squat

MB shoulder press

MB thruster

Wallballs

Talk about breathing technique

100m MB run

After Party

Bulletproof Shoulders

4 Sets:

10 T-Y-I Dumbbell Complexes

Rest 2 Minutes Between Sets