Bell House Fitness – CrossFit

Miami River (Checkmark)

Freedom (RX’d)

Every minute (15:00)

5 sets

Minute 1: 10 Dumbbell Step Back Lunges (2×50/35)

Minute 2: 10 Strict Pull ups

Minute 3: 10 Deficit Push Ups (4″/2″)

(KG conv: DB 2×22.5/15)

Independence

Every minute (15:00)

5 sets

Minute 1: 10 Dumbbell Step Back Lunges (2×35/25)

Minute 2: 8 Strict Pull ups

Minute 3: 8 Deficit Push Ups (2”/1″)

(KG conv: DB 2×15/10)

Liberty

Every minute (15:00)

5 sets

Minute 1: 10 SIngle Dumbbell Step Back Lunges (light)

Minute 2: 10 Ring Rows

Minute 3: 10 Bar Push Ups

Target time each set: 25-35 seconds

Time cap each set: 50 seconds