Bellhouse Crossfit – CrossFit

“Team Tillman” [HERO] (Time)

[TEAMS OF 2]

7 Rounds Each For Time:

7 Deadlifts (315/205 lb)

200 Meter Sprint

15 Pull-ups

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* Switch After Full Rounds

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Time Cap: 35 Minutes
Mod. 1:

7 Rounds Each For Time:

7 Deadlifts (225/155)

200 Meter Sprint

10 Pull-ups

Mod. 1:

7 Rounds Each For Time:

7 Deadlifts (135/95)

150 Meter Sprint

12 Ring Rows

Warm-up

100m Run

0:20 quad pulls

0:20 knuckle draggers

0:20 Lunge + reach overhead

0:20 Arm wraps

0:20 scorpions

0:20 push ups

100m run

Barbell Warm-up

Goodmornings

Back squat

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats

After Party

Killer Core

3-5 Sets For Quality:

10 Barbell Rollouts

20 Medicine Ball Twists

30 Second Side Plank (Each Side)