Bellhouse Crossfit – CrossFit

Back Squat (Max Repetitions of Back Squats @ 85%

* To Technical Failure

* Add 10# From Last Attempt (2/26/24))

Rush Hour 3 (Time)

For Time

1,000 Meter Run

50/40 Calorie Row

30 Burpee Box Jumps (24″/20″)

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Time Cap: 15 Minutes

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Movement Mods)

Run – 800m run, 2000m bike erg, 1000m row

Row – 40/32 cals, 50/40 cal bike erg

Burpee Box Jumps – 20/16, step ups, up downs

Warm up

General Flow

1:00 row

0:20 bootstraps

0:20 bend and bows

0:20 downward dog

0:40 row

0:20 samson (right)

0:20 samson (left)

200m run

After Party

3 Rounds For Quality:

10 Alt Goblet Lunges

20 Push-ups

25 Band Pull-aparts

30 Hollow Rocks

Rest As Needed Between Rounds