Bellhouse Crossfit – CrossFit

Deadlift (On the 3:00 x 3 Sets: 
5 Deadlifts 
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* Same Weight Across
* Aim ~78%)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Time Cap: 18 Minutes

AGE GROUP

13-15 & 55+ | (35/25)

Mod.1:

(35/25)

9 Pull ups

Mod. 2:

300m or 200 Run

15 KBS or 21 Russian swings (35/25)

12 ring rows

Mod. 3:

Helena

400m Run

21 DB snatches (50/35)

12 Bar Muscle ups

Warm Up

General Flow 0:20-0:30 Each

200m Run

Shoulder Circles

Samson Stretch

Cossack Squats

Scorpions

Inchworms to Plank

Hip Circles

Dynamic Leg Swings

Hollow Hold

Box Step-Ups

Seal Jacks

After Party

[PART A]

3×12 Romanian Deadlifts

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[PART B]

3×6 Single Leg Box Hamstring Curls (Each Side)

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Rest 1 Minutes Between Sets