Bellhouse Crossfit – CrossFit

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here
Movement Mods)

Rope Climbs – 3 strict pull ups, 2 pulls to stand, reduced height, 5 ring rows

Burpees – up downs

Run – 250/225m row, 160/140m ski, 500/400m C2 Bike

Warm up

General Flow & Run Prep

0:30 samson strenth (right)

0:30 samson stretch (left)

0:30 downward dog + foot pedal

0:30 scorpions

100m run

0:20 quad pulls

0:20 worlds greatest

0:20 knuckle draggers

0:20 high kicks

0:20 bunny hops

020 broad jumps

0:20 A skips

0:20 butt kicks

0:20 high knees

200m run

After Party

5 Rounds

1:00 Hard Bike

20 Hollow Rocks