CrossFit – Wed, Apr 24

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)

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


Inchworm to spiderman


Down dog to push ups

No push up burpee


CT Barbell Flow :15 – :20 each


Back squats

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats