Bellhouse Crossfit – CrossFit

Power Clean (3 x 5 @78ish%)

“Move The Chains” (AMRAP – Rounds and Reps)

AMRAP 12:

12 Alternating Dumbbell Snatches

18 Push-ups

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Dumbbells: (70/50)

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* 60′ Single Arm Farmers Carry Between Stations

SCORE: Rounds & Reps (farmers carry doesn’t count toward score)

AGE GROUP

13-15 & 55+ | (50/35)
Mod. 1:

12 Alt DB Snatch (50/35)

12 push ups

Mod. 2:

12 alt DB Snatch (35/25)

12 Abmat Push ups

Mod. 3:

12 HSPU instead of Push ups

Warm Up

General Flow 0:20-0:30 Each

Jumping Jacks

Arm Circles (Small to Large)

Samson Stretch

Scorpions

Spiderman Lunges

Plank Shoulder Taps

Lateral Lunges

Air Squats

Inchworms

Reverse Lunges with Overhead Reach

Quick Feet Drill

Bear Crawls

After Party

Lactate Threshold

AMRAP 10:

Calorie Row [RPE 6-7]

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Rest 2 Minutes

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For Time:

Calories From Part 1 [RPE 6-7]