Bellhouse Crossfit – CrossFit

Marston Lite (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (315/205)

10 Toes to Bar

15 Bar-Facing Burpees

Score: total rounds and reps

AGE GROUP

13-15, 55+ : (205/145)
**deadlift loading should not exceed 80% of 1RM

Mod 1)

(275/185)

8 T2B

Mod 2)

(185/125)

10 knee raises

Mod 3)

AMRAP 20:

1 Deadlift (405/285)

10 Toes to Bar

15 Bar-Facing Burpees

Warm Up

General Flow

2:00 On Any Machine

0:30 Downward Upward Dogs

0:30 Spidermans

0:20 Tall Plank

0:20 Plank Toe Taps

0:20 Quick Ups

0:20 Inchworms

0:20 Burpees

Accessory Work

Bike Conditioning

1-2-3-4-5-4-3-2-1 Minute Bike Erg

* Rest 30 Seconds After Each Set

* Performed At RPE 5-6