Bellhouse Crossfit – CrossFit

Power Clean (Power Clean
3 Sets: 
12 Power Cleans 
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* Build In Weight To Technical Failure )

‍ “PEMDAS” (AMRAP – Rounds and Reps)

AMRAP 8:

1-2-3-4…

Power Cleans (155/105)

Burpee Box Jumps (24″/20″)

AGE GROUP

13-15 & 55+ | (115/85)
Mod. 1:

(115/85)

Mod. 2:

(95/65)

Burpee Plate Jumps

Mod. 3:

(185/125)

(30/24)

Warm Up

General Flow

0:20 Quad Pulls

0:20 Knuckle Draggers

0:20 Trunk Twists

0:20 Scorpions

0:20 Downward Dog

0:20 Spidermans

0:20 Box Step Ups

0:20 Squat Jumps

0:20 Burpees

0:20 Box Jumps

After Party

Posterior Pump

[PART A]

3 Sets For Quality:

8 Staggered Stance Dumbbell Romanian Deadlifts (R)

8 Staggered Stance Dumbbell Romanian Deadlifts (L)

‍

[PART B]

3 Sets For Quality:

1 Minute Banded Wall Sit

‍

* Rest 1-2 Minutes Between All Sets