Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 12:

400/500 m row

15 pull-ups

10 overhead squats (75/115 lb)

MOD 1

AMRAP 12:

400/500 m row

10 pull-ups

10 overhead squats (55/75 lb)

MOD 2

AMRAP 12:

300/400 m row

15 jumping pull-ups

10 overhead squats (35/55 lb)

Power Snatch (SKILL WORK

Pre-workout:
Build to heavy 3-rep overhead squat from the floor with a power snatch.)

Strict Pulling Program

3×20 – Lat Pulldowns (with PVC pipe and red or black band)

Rest 1:00 between each set