Bellhouse Crossfit – CrossFit

Back Squat (Heavy Set of 20)

“Pandora’s Box” (No Measure)

For Time:

60 Burpee Box Jumps (24″/20″)

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Every 2 Minutes [Starting at 0:00]:

250/225 Meter Row

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Time Cap: 18 Minutes

Warm-up

Arm swings

Arm wraps

Trunk twists

Quad pulls

Knuckle draggers

Standing figure 4

Bootstraps

Duck walk

Box step ups

Quick ups

Box step downs

Push ups

After Party

“Bulletproof Shoulders”

100 Banded Pull Aparts

100 Banded Face Pulls

100 Banded Strict Press