Bellhouse Crossfit – CrossFit

Sumo Deadlift (5-7 Sets [Climbing]: 
3 Sumo Deadlifts 
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* 5 Second Negative 
* Aim to Increase Weight From 8/14/24)

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“120 Boxes”  (Time)

Every 2 Minutes [Until 120 Box Jumps]:

20 Dumbbell Snatches (50/35)

AMRAP Box Jumps (24/20)

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Time Cap: 16 Minutes

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AGE GROUP

13-15 & 55+ | Dumbbell: (35/20)
Mod. 1:

12 DB Snatches (50/35)

100 Total Box Jumps

Mod. 2

12 DB Snatches (35/25) or 20 @ (25/15)

100 Box Jumps (20/16)

WARM UP

0:20 Each

Box Step Ups

Jumping Jacks

High Knees

Butt Kicks

Spiderman

Bootstraps

Air Squats

Forward Lunges

Tuck Jumps

Arm Circles

Inchworms

Push-Ups

Mountain Climbers

Box Jump

DB Snatch progression

Sumo DL

After Party

Bulletproof Shoulders

[PART A]

3 x 10 Kneeling 1-Arm DB Press (10/side)

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[PART A]

3×10 Front Plate Raises

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Rest 2 Minutes Between All Sets