Bellhouse Crossfit – CrossFit

Front Squat (Max reps at 80%
*to technical failure
*add 10# to each set from last attempt (4/12))

Switching Gears (Calories)

[TEAMS OF 2]:

On the Minute x 14 [7 Rounds]:

Minute 1: 20 Wallballs (20/14)

Minute 2: Max Bike Erg Calories

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* Partners Start On Separate Stations

* Score Total Bike Calories

* Subtract Uncompleted Wallball Reps From Final Calories

Movement Mods)

Wall Ball Reps: 15 reps per minute

Wall Ball Weight: 14/10 lbs

Warm up

General Flow

Grab wallballs + light plate

0:30 Spiderman

0:30 downward + upward dog

0:30 pigeon (right)

0:30 pigeon (left)

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Partner general warm up

Round 1

P1: Bike

P2: 0:20 Plate squat hold + 0:20 “drive the bus” with plate

Round 2

P1: bike

P2: 0:20 Plate Ground to overhead + Plate squat (hold on chest)

Round 3

P1: bike

P2: 0:20 Plate squat (hold out with arms parallel)

After Party

5 Rounds

10 Strict Chin-ups

100’ Farmers Carry