Bellhouse Crossfit – CrossFit

Sumo Deadlift (5-7 Sets [Climbing]: 
1 rep max Sumo Deadlift)

“Time And A Half”  (Time)

For Time:

40-30-20-10 Dumbbell Snatches (50/35)

20-15-10-5 Burpee Box Jumps (24″/20″)

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Time Cap: 18 Minutes

AGE GROUP

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

(35/25)

Mod. 2

(25/15)

15-10-5-5 Burpee Jumps to plate

Mod. 3

10 Dumbbell Snatches (100/70)

20-15-10-5 Burpee Box Jumps (24″/20″)

Warm Up

General Flow 0:20 Each

Quad Pulls

Knuckle Draggers

Body Weight Good Mornings

Box Step Ups

Spidermans

Pigeon (right)

Pigeon (left)

Quick Ups

Push Ups

Air Squats

Tuck Jumps

Burpees

Box Jumps

Burpee Box Jumps

DB warm up

Sumo DL

After Party

Posterior Pump

[PART A]

3×8 Barbell Hip Thrusts

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[PART B]

16 Double Dumbbell Romanian Deadlifts

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Rest 1 Minute Between Sets