Bellhouse Crossfit – CrossFit

“Well Rounded” [BENCHMARK] (Time)

10 Rounds For Time:

3 Clean & Jerks (155/105)

200 Meter Run

1 Round of “Cindy”

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Time Cap: 30 Minutes
Mod. 1:

2 Clean & Jerks (135/95)

200m Run

1 Round of “Cindy”

Mod. 2:

3 Clean & Jerks(95/65)

100m Run

5 ring rows

8 push ups to abmat

10 Air Squats

Warm Up

0:20 each

Arm circles

Arm swings

Trunk twists

Quad pulls

Knuckle draggers

Squat hold

Inchworms

Cossack squats

Lunge with reach

Tempo push ups

Air squats

Look for good depth here

Push ups

Look for full range of motion

100m run

After Party

Aerobic Capacity

4 Rounds:

4 Minute Bike Erg

1 Minute Rest

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* Performed At RPE 5-6