Bellhouse Crossfit – CrossFit
Shoulder Press (Strict Press
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80% for final set of 3
* Build In Weight)
“Frosted Flakes” (Time)
For Time:
1,000 Meter Run
50 Pull-ups
30 Power Cleans (155/105)
KG | (70/47)
Time Cap: 18 Minutes
Warm-up
General Flow
Jumping jacks
Quad pulls
Knuckle draggers
Knee pulls
High knees
Lunges
Quick ups
Bend and reach
Butt kicks
Spiderman
Scorpions
Barbell warm-up
After Party
Gun Show
3-5 Sets For Quality:
16 Dumbbell Bench Press
16 Alternating Seated Dumbbell Hammer Curls*
* Rest As Needed Between Sets
* 8 Reps Each Side