Bellhouse Crossfit – CrossFit

“Grace Period”  (Calories)

[TEAMS OF 3]

AMRAP 30:

120/90 Calorie Echo Bike

90 Power Snatches (115/85)

120/90 Calorie Echo Bike

90 Clean & Jerks

Max Calorie Echo Bike

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* One teammate works at a time

* Split reps as you’d like

* Mixed Team Calories:

* 2 Guys, 1 Girl: 140 Calories

* 2 Girls, 1 Guy: 130 Calories

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Score = Total Bike Calories

AGE GROUP

13-15 & 55+ | AGE GROUP

(95/65) Power Snatches | Clean & Jerks

Warm Up

General Flow 0:20 each

Grab a PVC Pipe

1:00 Bike

PVC Passthroughs

Bootstraps

Arm Wraps

Bend and Reach

PVC Around the Worlds

Samson (Right)

Samson (Left)

PVC Behing the Neck Press

Alternating Lunges

Air Squats

1:00 Bike

After Party

Bulletproof Shoulders

3 Sets:

10 Chest Supported Incline T-Y-I Complexes

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Rest 1 Minute Between Sets