Bellhouse Crossfit – CrossFit

Shoulder Press (Max Repetitions of Strict Press @ 85%

* To Technical Failure

* Add 5# From Last Attempt (2/28/24))

Holy Smokes (Time)

For Time

10-8-6-4-2:

Dumbbell Thrusters

12/10 cal bike

Devil’s Press

12/10 cal bike

‍

Dumbbells: (50/35)’s

Time Cap: 18 Minutes

Movement Mods)

DB Thrusters – 35/25s, 25/15s, WB Thrusters

Devils Press – 35/25s, 25/15s, Single DB Devils Press

Bike – 10/8 cals, 8/6 cals, 250/225m row

Warm up

General Flow 0:30 of each

Bike

Inchworm + spiderman

Scorpions

No push up burpee

Bike

Bootstraps

Downward dog

Push ups

Bike

Air squats

Burpees

After Party

4 Sets For Quality:

20 Band Pull-aparts

Rest 30 Seconds Between Sets