Bell House Fitness – CrossFit

Metcon (AMRAP – Reps)

RX

For total reps:

EMOM 14:

Min. 1 | :30 box jumps (24/30 in)

Min. 2 | Muscle-ups

Mod 1

For total reps:

EMOM 14:

Min. 1 | :30 box jumps (20/24 in)

Min. 2 | Low ring muscle-up transitions

Mod 2

For total reps:

EMOM 14:

Min. 1 | :30 box step-ups (12/20 in)

Min. 2 | Banded pull-ups
SKILL WORK

Post-workout:

On a 10:00 clock:

Build to a heavy 3-rep strict chest-to-bar pull-up

– Add load by holding a DB between the legs