Bellhouse Crossfit – CrossFit

12.28.24 (4 Rounds for time)

5 min stations Rest in time remaining: (4:30 Cap)

30 DB Snatch

500m Row

30 DB Lunge

400m Ski or 800m Bike (*May need to have people start at different parts of this)

30 Burpees

400m Run

30 Single DB Thrusters (15 each)

24/18 Cal Bike

Post workout Pump: (No Measure)

3 rounds

21s w empty Barbell (7 bottom to middle, 7 middle to top, 7 total)

30 Banded Tricep extensions

Rest 1:00 Between rounds.