Bell House Fitness – CrossFit

03.01.23 (Time)

RX

4 rounds for time:

400-m run

20 DB hang power cleans (25/35 lb)

100-m DB front rack carry (25/35 lb)

– Use two DBs for all movements.

MOD 1

4 rounds for time:

400-m run

12 DB hang power cleans (25/35 lb)

50-m DB front rack carry (25/35 lb)

– Use two DBs for all movements.

MOD 2

4 rounds for time:

200-m run

20 DB hang power cleans (10/15 lb)

100-m DB front rack carry (10/15 lb)

– Use two DBs for all movements.

SKILL WORK

Post-workout:

For reps:

1:00 Double-unders

– Rest :30

:45 Double-unders

– Rest :20

:30 Double-unders

– Rest :10

:15 Double-unders
Buns and Guns

For completion:

50 GHD sit-ups (or weighted sit ups)

200-m KB front rack carry

50 GHD sit-ups (or weighted sit ups)

– Athlete chooses the load.