Bellhouse Crossfit – CrossFit

Deadlift (In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 75% to 80% for final set of 3
* Build In Weight)

“Mumbo Jumbo” (Calories)

AMRAP 1:

3 Deadlifts

50 Double Unders

Max Bike Erg Calories

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AMRAP 2:

6 Deadlifts

50 Double Unders

Max Bike Erg Calories

‍

AMRAP 3:

9 Deadlifts

50 Double Unders

Max Bike Erg Calories

‍

AMRAP 4:

12 Deadlifts

50 Double Unders

Max Bike Erg Calories

‍

AMRAP 5:

15 Deadlifts

50 Double Unders

Max Bike Erg Calories

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Barbell: (225/155)

KG | (102/70)

Warm Up

0:20 each

Bike

Bend and reach

Spiderman + worlds greatest

Inchworm + push up

Bike

Calf raises

Bunny hops

Downward dog

Bike

Bootstraps

Bodyweight goodmornings

Line hops

Barbell warm up

After Party

Posterior Pump

[PART A]

3-5 Sets:

10 Barbell Good Mornings

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[PART B]

Weighted Reverse Chinese Plank:

Accumulate 3 Minutes