Bell House Fitness – CrossFit

09.16.22 (Time)

RX

For time:

50 toes-to-bar

400-m run

30 DB deadlifts (35/50 lb)

20 DB hang power cleans

10 DB push presses

MOD 1

For time:

50 toes-to-bar

400-m run

30 DB deadlifts (25/35 lb)

20 DB hang power cleans

10 DB push presses

MOD 2

For time:

50 knee raises

400-m run

30 DB deadlifts (15/25 lb)

20 DB hang power cleans

10 DB push presses

SKILL WORK

Post-workout:

Accumulate with a partner:

40 DB Turkish get-ups

Strict Pulling Program

0-4 Pull Ups:

3 sets of max effort lock off pull ups (banded or bodyweight)

If can not hold chin above the bar, hold at the top of a ring row for as long as you can in the most horizontal position that you can.

Rest 2:00 between each set

5 or More Pull Ups:

3 sets of max effort lock off pull ups (banded or bodyweight)

If can not hold chin above the bar, hold at the top of a ring row for as long as you can in the most horizontal position that you can.

Rest 2:00 between each set