Bellhouse Crossfit – CrossFit

“Kelly” [BENCHMARK] (Time)

5 Rounds For Time:

400 Meter Run

30 Wallballs (20/14)

30 Box Jumps (24″/20″)

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Time Cap: 40 Minutes

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Mod. 1:

5 Rounds For Time:

300 Meter Run

25 Wallballs (20/14)

25 Box Jumps (24″/20″)

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Mod. 2:

5 Rounds For Time:

200 Meter Run

20 Wallballs (14/10)

20 Box Jumps or Step ups(20/16))

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Warm Up

General flow 0:20 each

Quad pull

Knuckle draggers

Arm circles

Downward dog

Spiderman

Step ups

Lunge + reach

Bunny hops

Step ups

Vertical jumos

Air squat

Box jump

After Party

Aerobic Capacity

10 Rounds of

3 Minute Bike Erg

3 Minute Row

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[RPE 2-3 For All]