Bellhouse Crossfit – CrossFit

Front Squat (Max Repetitions of Front Squats @ 85%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (4/19/24))

“Dead Ball” (Time)

For Time:

10-9-8-7-6-5-4-3-2-1:

Deadlifts (225/155)

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After Each Set:

15 Wallballs (20/14)

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Time Cap: 18 Minutes

Mod.1:

Deadlifts (185/125)

12 Wallballs(20/14)

Mod. 2

Deadlifts (Moderate)

10 Wallballs(light)

Warm-up

General Flow

Get out barbells & medballs

:20 Quad pull

:20 Knee pull

:20 Stiff leg deadlifts

:20 Arm swings

:20 Arm wraps

:20 Alternating spidermans

:20 Bootstraps

:20 Air squats

:20 Squat Jumps

:20 Medball squat

:20 Medball thruster

:20 Wallballs

CT Barbell Flow :15 – :20 each

Goodmornings

Back squat

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats

After Party

3 Sets

Max Reps of Strict Dips

Rest 1 Minute Between Sets