Bellhouse Crossfit – CrossFit

Fast Break [BENCHMARK] (Time)

10 Rounds For Time:

15/12 Calorie Row

15 Wallballs (20/14)

Rest 1 Minute Between Rounds

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Time Cap: 30 Minutes

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REPEAT FROM 7/25/23

KG | (9/6)
Mod. 1

12/9 Cal Row

12 Wallballs (20/14)

Mod. 2

10/7 Cal Row

10 Wallballs (14/10)

Warm Up

Pigeon (right)

Pigeon (left)

Downward + Upward dog

Bootstraps

“Rowling” Game

3 Rounds

Athletes attempt to row exactly 100m.

Athletes place the handle of the rower back down in order to indicate they’re finished with their pulls.

The athlete completes the number of Medball squat cleans equal to the number of meters they were above or below the 100m mark.

After Party

Gun Show

A) 3×10 Wide Grip Pull-ups

B) 60 Alternating Bicep Wall Curls (30 Each Arm)

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* Complete All (A) Before (B)

* Rest 2-3 Minutes Between Pull-up Sets