Bellhouse Crossfit – CrossFit

Sumo Deadlift (3 Sets:
6 Sumo Deadlift
* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets)

Hurry Back (Time)

For Time:

40-30-20-10 Box Jumps (24″/20″)

20-15-10-5 Power Cleans (155/105)

Time Cap: 18 Minutes

AGE GROUP

55+ / 13-15

(115/85)
Mod 1)

(135/95)

Mod 2)

30-20-15-10 Box Jumps (20”/16”)

20-15-10-5 Power Cleans (95/65)

Mod 3)

(185/135)

Warm Up

General Flow

1:30 Box Step Ups

0:30 Elevated Pigeon on Box (right)

0:30 Elevated Pigeon on Box (left)

0:30 Air Squats

5 Broad Jumps

5 Low Box Jumps

3 Box Jumps

Accessory Work

Bike Conditioning

8 Sets For Calories:

1:40 Work [RPE 6-7]

0:20 Rest