Bell House Fitness – CrossFit

09.12.22 (5 Rounds for time)

RX

Every 5:00 x 5 rounds:

12/15 calorie assault bike

12 hang power cleans (95/135 lb)

15 lateral burpees over the barbell

12 alternating front-rack lunges (95/135 lb)

MOD 1

Every 5:00 x 5 rounds:

12/15 calorie assault bike

12 hang power cleans (65/95 lb)

15 lateral burpees over the barbell

12 alternating front-rack lunges

MOD 2

Every 5:00 x 5 rounds:

7/10 calorie assault bike

12 hang power cleans (55/75 lb)

10 lateral burpees over the barbell

12 alternating front-rack lunges

Strict Pulling Program

0-4 Pull Ups:

3 sets of max effort ring rows or banded pull ups

Rest 2:00 between each set

5 or More Pull Ups:

3 sets of max effort ring rows or banded pull ups

Rest 2:00 between each set