Bellhouse Crossfit – CrossFit

Sumo Deadlift (3 Sets:
2 Sumo Deadlifts
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* Same Weight Across
* Aim For 86% 1RM)

“12 Days of CompTrain” (Time)

For Time:

100 Meter Row

2 Dumbbell Reverse Lunges

3 Dumbbell Push Press

4 Dumbbell Front Squats

5 Dumbbell Hang Power Cleans

6 Dumbbell Deadlifts

7 Dumbbell Floor Press

8 Pull-ups

9 Burpees

10 Toes to Bar

110 Double Unders

1,200 Meter Bike Erg

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Dumbbells: (50/35)’s

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Time Cap: 60 Minutes

AGE GROUP

13-15 & 55+: (35/20)’s

Warm Up

1 Minute Row

10 Quick Ups

30 Single Unders

5 Burpees

20 Double Unders

With Light Dumbbells:

4 Reverse Lunges

4 Push Press

4 Front Squats

4 Hang Power Cleans

4 Deadlifts

4 Floor Press

Rig Prep

:10 Deadhang

:10 Strict Knee Raise

3 Strict Pull Ups

5 Kip Swings

3 Toes To Bar