Bellhouse Crossfit – CrossFit

Bench Press (In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80%  for final set of 3 
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* Build In Weight)

“Party Foul” (Time)

For Time:

120 Wallballs (20/14)

120/100 Calorie Bike Erg

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* Partition As Needed

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Time Cap: 18 Minutes”

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KG | (9/6)

Warm Up

General flow 0:20 each

Bend and reach

Bootstraps

Bike

Scorpions

Spiderman

Bike

Tall plank

Tempo push ups

Bike

Lunge + reach

Up down planks

Bike

Air squats

Push ups

After Party

Lethal Legs

4 sets of:

8 Goblet Box Pistols (R)

8 Goblet Box Pistols (L)

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Rest 1 minute Between Rounds