Bell House Fitness – CrossFit

12.15.22 (Time)

RX

For time:

21-18-15-12-9 reps:

V-ups

Pull-ups

Shuttle runs

– 1 shuttle run = 25 ft/8-m.

MOD 1

For time:

21-18-15-12-9 reps:

V-ups

12-10-8-6-4-reps:

Pull-ups

21-18-15-12-9 reps:

Shuttle runs

– 1 shuttle run = 25 ft/8-m.

MOD 2

For time:

15-12-9-6-3 reps:

Sit-ups

Ring rows

Shuttle runs

– 1 shuttle run = 25 ft/8-m.

SKILL WORK

Pre-workout:

5 rounds for load with a partner:

100-ft single-arm DB overhead carry/arm

– Each partner completes 5 rounds of 200 ft.

– One partner works while the other rests.

– Build in load to a heavy, unbroken set.