Bellhouse Crossfit – CrossFit

Sumo Deadlift (In a 12:00 Window

5-7 Building Sets of 3 Reps
Building to 75% to 85% for final set of 3
* 5 Second Negative
* Build In Weight)

“Multipurpose” (AMRAP – Rounds and Reps)

AMRAP 15:

15 Box Jumps (24″/20″)

10 Dumbbell Front Rack Reverse Lunges

5 Strict Pull-ups

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Double Dumbbells: (50/35)’s

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KG | (22.5/15)
Mod. 1:

15 Box Jumps (24″/20″)

10 Dumbbell Front Rack Reverse Lunges (35s/25s)

3 Strict Pull-ups

Mod. 2:

15 Box Jumps (20/16)

10 Dumbbell Front Rack Reverse Lunges (25s/15s)

5 hard ring rows

Warm Up

0:20 each

Grab DBs

Squat hold

Boot straps

Alternating worlds greatest

Bend and reach

Box step ups

Alternating lunge + reach

Cossack squats

Box step downs

Skier jumps

Single DB reverse lunge

Box jumps

Double DB reverse lunge

Pull up progression

After Party

Gun Show

[PART A]

3-4 Sets:

8 Barbell Curls

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[PART B]

1 Set:

Max Unbroken Empty Barbell Curls