Bell House Fitness – CrossFit

“Tied Together” (Time)

Freedom

3 rounds with a partner:

800m Buddy Run

4 Rope Climbs OR 16 Commando Pull Ups (split however)

Independence

3 rounds with a partner:

600m Buddy Run

3 Rope Climbs OR 12 Commando Pull Ups (split however)

Liberty

3 rounds with a partner:

400m Buddy Run

30 Ring Rows (split however)

Optional: Mayhem Mini-Pump – Arms/Core (No Measure)

3 Rounds

10 Banded Pushups

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

100ft KB Overhead Walk (50L/50R)