Bellhouse Crossfit – CrossFit

Front Squat (5-7 Sets [Climbing]: 
1 rep max Front Squat)

“Chad Prep”  (AMRAP – Reps)

AMRAP 25:

Box Step-ups (20″)

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* L1: No Ruck

* L2: (30/20) Ruck

* L3: (45/30) Ruck

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KG | (13/9) (20/13)

AGE GROUP

13-15 & 55+ | Same as class

Warm Up

General Flow 0:20 Each

0:30 Knee Pulls

0:30 Lunge + Reach

0:30 Worlds Greatest

0:30 Tempo Air Squats

0:20 Squat Hold

0:20 Box Step Downs (each side)

0:20 Alternating Lunges

0:20 Cossak Squats

0:20 Box Step Ups

Front squat

After Party

VO2 Max

12 Sets:

40 Seconds Bike or Row [RPE 7-8]

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Rest 20 Seconds Between Sets