Bellhouse Crossfit – CrossFit

“Damn Daniel” (Time)

For Time

50 Pull-ups

400 Meter Run

32 Thrusters

800 Meter Run

32 Thrusters

400 Meter Run

50 Pull-ups

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Barbell: (75/55)

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Time Cap: 30 Minutes

AGE GROUP

13-15 & 55+ | (65/45)
Mod. 1:

For Time

35 Pull-ups

400 Meter Run

24 Thrusters

800 Meter Run

24 Thrusters

400 Meter Run

35 Pull-ups

(75/55)

Mod. 2:

50 Ring Rows

300 Meter Run

32 Thrusters (45/35)

600 Meter Run

32 Thrusters (45/35)

300 Meter Run

50 Ring Rows

Mod. 3:

Double KB Thrusters (35/25)s

Warm Up

Line drills 25’ each

Quad pulls

Knee pull + calf raise

Inchworm + spiderman

Gater openers

Bunny hops

Broad jumps

High knees

Buttkickers

100m run

After Party

Lethal Legs

4 Supersets:

15/12 Cal Bike Erg (Damper 10)

10 Meter Double Dumbbell Walking Lunge @dumbbell(70/50)

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Rest 2 Minutes Between Sets