Bellhouse Crossfit – CrossFit

Back Squat (In a 12:00 Window
5-7 Building Sets of 3 Reps
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* 5 Second Negative 
* Aim to Increase Weight From 7/26/24)

“Smoke On The Water” (Time)

1 Round:

21 Push Press

21 Front Squats

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1,000/900 Meter Row

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3 Rounds:

7 Push Press

7 Front Squats

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1,000/900 Meter Row

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7 Rounds:

3 Push Press

3 Front Squats

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Barbell: (95/65)

Time Cap: 18 Minutes

KG | (43/29)

Warm Up

Rowling partner warm up

3 Rounds each partner

Both partners try to land exactly on 100m

Combine the difference of each partner, and thats how many burpees the team has to do.

If you want to add a twist, you can have try to land on 200m.

Barbell Warm Up

After Party

Bulletproof Shoulders

[PART A]

3×12 Dumbbell Scaption Raise

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Rest 1 Minutes Between Sets

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[PART B]

100 Banded Face Pulls