Bellhouse Crossfit – CrossFit

Back Squat (3 Sets: 
2 Back Squats 
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* Same Weight Across 
* Aim For ~86%)

“Nerds Rope”  (AMRAP – Rounds and Reps)

AMRAP 10:

1-2-3…Devil Cleans (50/35)’s

30 Double Unders

AGE GROUP

13-15 & 55+ | (35/20)

Warm up

General Flow 0:20 Each

Jump Rope (Easy Pace Singles)

Arm Circles

Scorpions

Samson Stretch

Spiderman Lunges

Air Squats

Bootstraps

Jump Rope (Fast Singles)

Inchworms

Lateral Lunges

Good Mornings

High Knees

Leg Swings (Front and Side)

Jump Rope (Double Unders)

After Party

Lethal Legs

[PART A]

3×8 Deep KOT Lunge (Each Side)

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Rest 1 Minute Between Sets

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[PART B]

3 Minutes Backwards Walking Sled Drag