CrossFit – Fri, May 31

Bellhouse Crossfit – CrossFit

Rankel (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

6 Deadlifts (225/155 lb)

7 Burpee Pull-Ups

10 Kettlebell Swings (2/1.5 pood)

200 meter Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
**2/1.5 pood = (70/53lbs)

Movement Mods)

Deadlifts: (155/105), (135/95)

Burpee Pull Ups: burpee jumping pull up, burpee ring row

KB: (53/35), (35/25), eye level swings

Run: 150m, 400m C2 Bike

Warm up

General Flow

200m run


Downward dog

Pigeon right

Downward dog

Pigeon left

100m run

Alternating lunge + reach

Air squats

Quick ups (no push up burpee)

Quick ups w/ max vertical jump


200m run

CT Barbell Flow :15 – :20 each


Back squat

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats

Warm up

3 Sets

12 Dumbbell Bench Press

20 Dumbbell Side Bends Per Side

12 Dumbbell Reverse Flys