Bellhouse Crossfit – CrossFit

Deadlift (On the 3:00 x 3 Sets:
3 Deadlifts

* 3 Second Pause
* Build In Weight)

“Bell” [HERO] (Time)

3 Rounds For Time:

21 Deadlifts

15 Pull-ups

9 Front Squats

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Time Cap: 15 Minutes

Barbell: (185/135)

KG | (83/61)

Warm Up

Knee pulls to chest

Quad pulls

Knuckle draggers

Arm wraps

Arm swings up and down

Downward + upward dogs

Samson (right)

Samson (left)

Bootstaps

Squat hold

Goodmorning + high jump

Barbell Warm-up

After Party

Aerobic Capacity

5 Minute Row, Rest 2:30

4 Minute Row, Rest 2:00

3 Minute Row, Rest 1:30

2 Minute Row, Rest 1:00

1 Minute Row

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RPE: 7-8