Bellhouse Crossfit – CrossFit

Front Squat (Heavy Set of 20

* Look To Beat Attempt From 7/12/24 )

“T.U.P.” [HERO] (Time)

15-12-9-6-3:

Power Cleans (135/95)

Pull-ups

Front Squats (135/95)

Pull-ups

‍

Time Cap: 18 Minutes

KG | (61/43)
Mod. 1:

12-9-9-6-3:

Power Cleans (115/85)

Pull-ups

Front Squats (115/85)

Pull-ups

Mod. 2:

15-12-9-6-3:

Power Cleans (75/55)

Jumping Pull-ups or easy ring rows

Front Squats (75/55)

Jumping Pull-ups or easy ring rows

Warm Up

0:30 Childs pose

0:30 Pigeon (right)

0:30 Pigeon (left)

0:30 Scorpions

0:20 Arm circles

0:20 Arm wraps

0:20 Bootstraps

0:20 Cossak squats

0:20 Air squats

Pull-up progression

After Party

Lethal Legs

4 Sets

10 Goblet Split Squats (right)

:10 Goblet Split Squat Hold (right)

10 Goblet Split Squats (left)

:10 Goblet Split Squat Hold (left)

*Alternate which side you start with