Bellhouse Crossfit – CrossFit

“Since U Been Gone” (AMRAP – Rounds and Reps)

3 Rounds x AMRAP 4:

27/21 Calorie Row

21 Dumbbell Front Squats (50/35)’s

15 Burpee Pull-ups

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* Rest 4 Minutes Between Rounds

* Pick-up Where You Left Off

KG | (22.5/15)
Mod. 1: 22/17 Cal Row

21 DB FS (35s/25s)

12 Burpee Pull ups

Mod. 2: 18/15 Cal Row

21 DB FS (25s/15s)

10 Burpee ring rows

Warm Up

1:00 row

0:30 pigeon (right)

0:30 pigeon (left)

1:00 row

0:30 childs pose

0:30 upward dog

1:00 row

0:30 spiderman

0:30 scorpions

After Party

“Gun Show”

A. 3-4 sets of 10 Bench Supported Dumbbell Row (each side)

B. 50 Empty Barbell Curls