Bellhouse Crossfit – CrossFit

Front Squat (Max Repetitions of Front Squats @ 90%

* To Technical Failure )

Bummed Out (Time)

3 Rounds For Time:

600 Meter Run

30-20-10 Front Squats (95/65)

15 Toes to Bar

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Time Cap: 18 Minutes

Movement Mods)

Run – 500m, 400m

Front Squats – 75/55 lbs, 25-15-10 reps

T2B – 10 T2B, Knees raises, V Ups

Warm up

General Flow :20 – :30 each

Knuckle draggers

Quad pull

Knee pull

High knees

Butt kickers

Floor wrist stretch

Zombie squats w/ PVC

High Knees

Air squats

Reverse Lunge

200m Run

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CT Barbell Flow :15 – :20

Front rack elbow rotations

Goodmornings

Back rack elbow rotations

Back rack reverse lunge

Stiff leg deadlifts

Front squats

Front rack reverse lunge