Bellhouse Crossfit – CrossFit

Hammer (Team Version) (Time)

Teams of 2:

10 Rounds For Time:

5 Power Cleans

10 Front Squats

5 Push Jerks

20 Pull Ups

Barbell (135/95)

*5 rounds each partner. Switch when one partner completes a full round.

Time Caps: 30 minutes

Movement Mods)

Barbell – 95/65

Pull Ups – 15 reps, jumping pull ups, ring rows

Warm up

General Flow

Arm swings

Arm circles

Quad pulls

Knuckle draggers

Scorpions

Downward + upward dogs

Inchworm + spidermans

Reverse lunge w/ reach

Push ups

Cossack squats

CT Barbell flow :15-:20 each

Goodmornings

Back squats

Elbow rotations

Press & reach

Stiff Leg deadlifts

Front squats

After Party

3 Sets:

1 Minute Plank

30 Second Side Plank Right

30 Second Side Plank Left

Rest 1 Minute Between Sets