Bellhouse Crossfit – CrossFit

Front Squat (In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 60% to 80%  for final set of 3
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* 3 Second Pause 
* Build In Weight)

“Shout!”  (Time)

3 Rounds For Time:

500/450 Meter Row

21 Kettlebell Swings (70/53)

12 Thrusters (115/85)

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Time Cap: 18 Minutes
Mod. 1:

3 Rounds For Time:

500/450 Meter Row

21 Kettlebell Swings (53/35)

12 Thrusters (95/65)

Mod. 2:

3 Rounds For Time:

400/300 Meter Row

21 Kettlebell Swings (35/25)

12 Thrusters (75/55)

Warm Up

Row warm up

Tabata row with increasing effort

8 rounds of 0:20 work / 0:10 rest

Athletes should look to slowly increase their effort/pace, ending in a very hard effort for 0:20

Barbell Warm Up

KB Prep

After Party

Bulletproof Shoulders

3-5 Sets For Quality:

8 Single Dumbbell Arnold Press (R)

50′ Dumbbell Overhead Carry (R)

8 Single Dumbbell Arnold Press (L)

50′ Dumbbell Overhead Carry (L)