Bellhouse Crossfit – CrossFit

“Boat Race” [BENCHMARK] (Time)

3 Rounds For Time:

500 Meter Row

400 Meter Run

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Rest 3 Minutes

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Time Cap: 25 Minutes

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Mod. 1

Same

Mod. 2

400m row

300m run

Warm Up

Line drill warm up 25’ each

100m run

Quad pulls

Knee pulls + calf raise

Knuckle draggers

Lunge + reach

Toe walk

Heel walk

Gate openers

Inchworm + spiderman

Bunny hops

Broad jumps

A skips

Butt kicks

High knees

100m run

After Party

Killer Core

3 Giant Sets For Quality:

5 Dragon Flags

10 Wood Choppers (Each Side)

25 Hanging Hollows

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Rest 2 Minutes Between Giant Sets