Bellhouse Crossfit – CrossFit

Quadruplet (AMRAP – Rounds and Reps)

4 Rounds x AMRAP 4:

27/21 Calorie Row

15 Box Jumps (24″/20″)

12 Alternating Dumbbell Hang Squat

Cleans

Dumbbell: (70/50)

* Rest 4 Minutes Between Rounds

* Pick-up Where You Left Off

SCORE : Rounds + reps

AGE GROUP

(50/35)
Mod 1)

(50/35)

Mod 2)

20/16 cal row

(35/25)

Warm Up

General Flow

2:00 Row

1:00 Box Step Ups

1:00 Alternating Worlds Greatest

Stretch

0:30 Bodyweight Goodmornings

0:30 Air Squats

Accessory Work

Durability

For Quality:

100 Back Rack Plate Step-ups, 8″ (Bodyweight)

100 Sandbag Hold March Steps, (100/70)

100 Double Dumbbell Shrugs (50/35)s

* Partition However You’d Like