Bellhouse Crossfit – CrossFit

“Steam Engine” (Time)

[TEAMS OF 3]

3 Rounds:

200 Meter Team Run

45 Power Snatches

15 Toes to Bar (Each)

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Into,,,

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2 Rounds:

200 Meter Team Run

45 Power Snatches

15 Synchro Burpees

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Into…

1 Round:

200 Meter Team Run

45 Power Snatches

15 Rope Climbs (15′)

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Barbell: (75/55)

Time Cap: 35 Minutes

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KG | (34/25)

Warm Up

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General Flow 0:20 each

Quad pulls

Knuckle draggers

Lateral lunges

Lunge with reach

Spiderman

Downward dog

Quick ups

Push ups

Sit ups

Burpees

100m run

Toe to Bar progrssion

After Party

Killer Core

3-4 Sets For Qualtity:

10 Barbell Rollouts

10 Barbell Sit-ups

10 Barbell Z-Press