Bell House Fitness – CrossFit

Good Friday Hero WOD (AMRAP – Rounds and Reps)

RX

AMRAP 20

2 Rope Climbs

4 DB Strict Press (25/35)

10 Alt Pistols

*Wear a weighted vest for a scaled up version

Mod

AMRAP 20

10 strict banded pull ups or 10 ring rows

10 DB strict press (15/25)

10 goblet squats (15/25)

Strict Pulling Program

0-4 Strict Pull Ups

3×15 – knee pull ups with barbell

Rest 2:00 between each set

5 or More Strict Pull Ups

3×5 – strict high ring pull ups/or chest to rings

Rest 2:00 between each set