Bellhouse Crossfit – CrossFit

Power Clean (Max Repetitions of Power Clean @ 90%

* To Technical Failure )

Donny (Time)

21-15-9-9-15-21 Reps, For Time

Deadlifts (225/155 lb)

Burpees
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
Movement Mods)

Deadlift – 185/135 lbs, 135/95 lbs

Burpees – Up Downs

Rep Scheme – 15-12-9-9-12-15

Warm up

General Flow :20 – :30 each

Arm swings

Arm wraps

Quad pulls

Knee pulls

Bike

Inchworm to spiderman

Scorpions

Down dog to push ups

No push up burpee

Burpee

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CT Barbell Flow :15 – :20 each

Goodmornings

Back squats

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats