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
Barbell: (155/105)
Time Cap: 15 Minutes
Mod. 1:
(115/85)
Mod. 2:
30 Deadlifts
400 Meter Run
20 Power Cleans
300 Meter Run
10 Front Squats
200 Meter Run
Barbell: (95/65)
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
* Complete All (A) Before (B)
* Rest 2-3 Minutes Between (A) Sets