Bellhouse Crossfit – CrossFit

Back Squat (3 Sets: 
3 Back Squats  
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* Same Weight Across
* Aim For ~82%)

“Game Over”  (Time)

For Time:

1,000/900 Meter Row

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Directly Into….

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100 Wallballs (20/14)

50 Burpees Over Rower

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* Partition Part 2 However

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Time Cap: 18 Minutes

AGE GROUP

13-15 & 55+ | (20/10)
Mod. 1:

80 Wall Balls (20/14)

45 Burpee over Rower

Mod. 2:

850/750m Row

80 Wall Balls (14/10)

40 Burpee over Rower

Mod. 3:

Unpartitioned

Warm Up

General Flow 0:20 Each or Written Time

Light EffortRow

Samson Stretch

Scorpions

Downward Dog

Spiderman Lunges

Bootstraps

Moderate Effort Row

Bend and Reach

Good Mornings

Cossack Squats

Quick Ups

Hard Effort Row

Mountain Climbers

Inchworms

After Party

Bulletproof Shoulders

[PART A]

3×10 Kneeling 1-Arm DB Press (10/side)

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[PART B]

3×10 Front Plate Raises

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Rest 2 Minutes Between All Sets