Bellhouse Crossfit – CrossFit

Front Squat (In a 12:00 Window

5-7 Building Sets of 3 Reps
Building to 75% to 85% for final set of 3
* 5 Second Negative
* Build In Weight)

“Two For One” (Time)

30-20-10:

Power Snatch

Front Squat

400 Meter Run

Barbell: (95/65)

Time Cap: 18 Minutes

KG | (43/29)

Warm Up

:20 each

Grab PVC pipes

PVC pass through

Quad pulls

Knuckle draggers

PVC around the worlds

Spider man

Scorpions

PVC snatch grip press

Air squat

Downward dog

PVC overhead squat

High knee

Butt kicks

100m run

After Party

Posterior Pump

4-5 Sets For Quality:

10 Barbell Hip Thrusts

10 Second Hold At Top

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Rest 2 Minutes Between Sets