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)

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KG | (70/47)

Time Cap: 18 Minutes
Mod. 1:

800m Run

40 pull ups

30 Power Cleans (135/95)

Mod. 2:

600m Run

50 Ring rows or Jumping pull ups

30 Power cleans (96/65)

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*

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* Rest As Needed Between Sets

* 8 Reps Each Side