Bell House Fitness – CrossFit

Metcon (Time)

RX

5 rounds for time:

63 double-unders

15 box jump-overs (20/24 in)

9 hang squat cleans (75/115 lb)

– Athletes must step down from the top of the box.

Mod 1

5 rounds for time:

1:00 double-unders

15 box jump-overs (20/24 in)

9 hang squat cleans (65/95 lb)

– Athletes must step down from the top of the box.

Mod 2

5 rounds for time:

63 single-unders

15 box step-overs (12/20 in)

9 hang squat cleans (35/45 lb)

– Athletes must step down from the top of the box.
SKILL WORK

Post-workout:

2 sets:

1:00 hip extensions

Max-effort L-sit hold

– Rest 1:00-1:30 between movements.