Bellhouse Crossfit – CrossFit

Power Clean (3 Sets:
8 Power Cleans
* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets)

Breaking News (Time)

5 Rounds:

30 Double Unders

10 Unbroken Power Cleans*

Directly Into….

5 Rounds:

30 Double Unders

10 Burpees

[Every Power Clean Break]:

10 Second Penalty

Barbell: (115/85)

Time Cap: 18 Minutes

SCORE: Time

AGE GROUP

13-15, 55+ : (95/65)
Mod 1)

20 double unders

(95/65)

Mod 2)

30 single unders

(75/55)

Mod 3)

(135/95)

10 bar-facing burpees

Warm Up

General Flow

0:30 Easy Jump Rope

0:30 Alternating Worlds Greatest

Stretch

0:30 Scorpions

0:30 Upward Dog Press Ups

0:30 Inchworms

0:30 Supermans

0:20 High Jump Single Unders

0:20 Backwards Jump Rope

0:20 Single-Single

double

0:20 Double Unders

Accessory Work

Posterior Pump

4 Supersets For Quality:

20 Banded Russian Kettlebell Swings

1 Minute Wall Sit

– Rest 2-3 Minutes Between Sets