Bellhouse Crossfit – CrossFit

“Clown Around” (Calories)

Team of 3

2 athletes work/1 athlete rest

10 rounds

Partner 1

10 OHS (75/55)

10 HSPUs

Partner 2

15/11 cal bike

Partner 3

Rest

Mod 1:

10 OHS (65/45)

10 pike PU

12/9 cal bike

Mod 2:

10 OHS (45/35)/PVC/Goblet squat

10 double DB push press (heavy)

9/7 cal bike

OHS: unbroken sets; 30 secs

HSPUs: 30 secs

Bike: 1-1:15 mins

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Warm Up

Warm Up

Parter 1:

Alt Spider-Man

Air squats

Child’s pose

Plank

Push Ups

Partner 2:

Bike progression

Partner 3:

OHS

PVC pass throughs

Around the world

Barbell high hang snatch

Hang snatch

Full snatch/squat snatch

OHS

ALL TOGETHER:

HSPUs

HS hold

3 sec negative

kipping HS

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