Bellhouse Crossfit – CrossFit

Deadlift (On the 3:00 x 3 Sets:

3 Deadlifts

* 5 Second Negative
* Build In Weight)

“Storm Clouds” (Time)

For Time:

30 Deadlifts

600 Meter Run

20 Power Cleans

400 Meter Run

10 Front Squats

200 Meter Run

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Barbell: (155/105)

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Time Cap: 15 Minutes

KG | (70/47)

Warm Up

Line Drills 0:20 each

Shuttle run

Quad pulls

Knuckle draggers

Figure 4

Shuttle run

Walking spiderman

Inchworm

Lunge + reach

Shuttle run

A skips

High knees

Butt kickers

Barbell Warm-up

After Party

Lethal Legs

A) 3×16 Back Rack Step Back Lunges (8 Each Leg)

B) Accumulate 3 Minute Wall Sit

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* Complete All (A) Before (B)

* Rest 2-3 Minutes Between (A) Sets