Bellhouse Crossfit – CrossFit

Shoulder Press (Max Repetitions of Strict Press @ 90%

* To Technical Failure

* Add 5# To Each Set From Last Attempt (3/6/24))

Adderall (3 Rounds for reps)

AMRAP 10:

1 Mile Run

Max Clean and Jerks (135/95)

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Rest 3 Minutes

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AMRAP 7:

800 Meter Run

Max Power Snatches (115/85)

‍

Rest 3 Minutes

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AMRAP 4:

400 Meter Run

Max Thrusters (95/65)

Movement Mods)

Run – 800/600/300m

Barbell – lower weight on each movement accordingly

Warm up

General Flow

Run 200 meters

Barbell Warm Up

:15 RDL

:15 Muscle clean

:15 Elbow rotations

:15 Front squat

:15 Press & reach

:15 Back rack elbow rotations

:15 Good mornings

:15 Back squats

Run 400 meters

goal to finish by 2:00-2:15

After Party

3 Sets

12-20 Band-assisted Pull-ups

*Rest 1:00 Between Sets