Bellhouse Crossfit – CrossFit

“Clown Around” (Calories)

[TEAMS OF 3]

AMRAP 30:

50 Double Unders

200 Meter Run

10 Push Jerks (155/105)

Max Calorie Bike Erg

KG | (70/47)

Warm Up

100m run

Quad pulls

Knuckle draggers

Inchworm + spiderman

Bike

Scorpions

Downward dog + foot pedal

Push ups

Bike

Bunny hops

High knees

Butt kicks

100m run

After Party

Killer Core

3-4 Sets For Quality:

Big Set Toes to Bar

20 V-Ups

20 Sit-ups

Rest 2-3 Minutes Between Sets