Bellhouse Crossfit – CrossFit

Bench Press (In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 60% to 80% for final set of 3
* 3 Second Pause
* Build In Weight)

“Good Catch” (Time)

For Time:

25-50-100-50-25 Double Unders

250-500-1k-500-250 Meter Row

Women’s Meters: 225-450-900-450-225

Time Cap: 18 Minutes
Mod. 1:

1:00 cap on DU

200-400-800-400-200m Mens Row

180-360-720-360-180m Women’s Row

Mod. 2

35-75-150-75-35 Single Unders

1:00-2:00-4:00-2:00-1:00 Row