Bellhouse Crossfit – CrossFit

Back Squat (In a 12:00 Window
5-7 Building Sets of 3 Reps

Building to 75% to 80% for final set of 3
* Build In Weight)

“Stomping Ground” (Time)

For Time:

30 Devil’s Cleans

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Every 2 Minutes [Starting at 0:00]:

200 Meter Run

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Double Dumbbells: (50/35)’s

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Time Cap: 18 Minutes

KG | (22.5/15)
Mod. 1

(35/25)

Mod. 2

150m Run

(25/15)

After Party

6 Sets:

2 Minute Bike Erg

30 Seconds Rest

2 Minute Row

30 Seconds Rest

* Performed At RPE 5

Warm UP

Line drill warm up (25’)

0:20 shuttle run

0:20 knee pull + calf raise

0:20 quad pulls

0:20 knuckle draggers

0:20 shuttle run

0:20 lunge + twist

0:20 side lunges

0:20 inchworm

0:20 shuttle runs

0:20 high knees

0:20 butt kicks

Barbell warmup