Bellhouse Crossfit – CrossFit

Front Squat (3 Sets: 
3 Front Squats  
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* Same Weight Across 
* Aim For 82% 1RM)

“Get Over Here” (Time)

For Time:

45 Burpee Box Jumps (30″/24″)

90 Wallballs (20/14)

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* Partition However

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Time Cap: 18 Minutes

AGE GROUP

13-15 & 55+ | (20/10)(9′)
Mod. 1:

(24/20)

Mod. 2:

40 Burpee Box Jumps (20/16)

80 Wallballs (14/10)

Warm Up

General Flow 0:20 each

Bottom of Squat Hold

Pigeon (right)

Pigeon (left)

Quick Ups

Spiderman

Alternating Box Step Ups

Body Weight Good Mornings

Glute Bridge

Step Back, Step Up Burpees

Squat Jumps

Cossack Squats

Burpees

Box Jumps

After Party

Bulletproof Shoulders

3 Supersets:

20 Banded Front Raises

20 Banded Pull Aparts

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Rest 1 Minutes Between Supersets