Bellhouse Crossfit – CrossFit

Power Clean (Power Clean

Max Repetitions of Power Cleans @ 80%

* To Technical Failure )

Super Size (Time)

Super Size

5 Rounds For Time:

10 Power Cleans (155/105)

10 Burpee Box Jumps (24″/20″)

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Time Cap: 15 Minutes

Power Clean Mods) 135/95 lbs, 95/65 lbs

Burpee Box Jump Mods) 20/16 in box, Burpee box step up

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Warm up

General Flow

:20 – :30 each

Arm swings

Arm wraps

Quad pulls

Knee pulls

Inchworm to spiderman

No push up burpee (slow)

Box step ups

Burpees

Bunny hops to tuck jumps

Burpee to tuck jump

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CT Barbell Flow

:15 – :20 each

Goodmornings

Back squats

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats