Bellhouse Crossfit – CrossFit

Shoulder Press (On the 3:00 x 3 Sets:

3 Strict Press

* 5 Second Negative
* Build In Weight )

“Omar” [HERO] (Time)

For Time:

10-20-30 Thrusters (95/65)

15-25-35 Bar-Facing Burpees

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Time Cap: 18 Minutes

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REPEAT FROM 8/9/23

KG | (43/29)

Warm Up

Get out barbells

Arm circles

Arm swings

Trunk twists

Bootstraps

Downward dog

Spidermans

Scap push ups

Push ups

Spiderman

Quick ups

Spiderman

Burpees

Barbell Warm-up

After Party

Gun Show

2-3 Supersets For Quality:

10 Dumbbell Chest Flyes

15 Dumbbell Rollbacks

Big Set Push-ups to Box

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Rest 2-3 Minutes Between Sets