Bellhouse Crossfit – CrossFit

“More Or Less” (Calories)

AMRAP 7:

1,200 Meter Run

Max Calorie Bike Erg

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Rest 3 Minutes

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AMRAP 7:

1,000 Meter Run

Max Calorie Bike Erg

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Rest 3 Minutes

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AMRAP 7:

800 Meter Run

Max Calorie Bike Erg

Rest 3 Minutes

AMRAP 7:

600 Meter Run

Max Calorie Bike Erg

Warm-up

Run prep line drills

25’ down and back each

Knuckle draggers

Quad walk

Open the gate

Lunge and reach

Bunny hops

Butt kickers

Forward skips

8x Shuttle Run (increasing pace)

After Party

“Lethal Legs”

3-4 Rounds

8 Goblet Bulgarian Split Squats (each leg)

:30 Wall Sit

Warm-up

Run prep line drills

25’ down and back each

Knuckle draggers

Quad walk

Open the gate

Lunge and reach

Bunny hops

Butt kickers

Forward skips

8x Shuttle Run (increasing pace)