Bellhouse Crossfit – CrossFit

Back Squat (Max Repetitions of Back Squats @ 90%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (3/4/24) )

Team Kalsu (Hero) (Time)

[TEAMS OF 2]

For Time:

100 Thrusters (135/95)

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On the Minute [Starting at 0:00]:

5 Burpees

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* Each Partner Does 5 Burpees On the Minute

* Split Thrusters However You’d Like

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Time Cap: 18 Minutes

Movement Mods)

Thrusters – 95/65 or 75/55

Burpees – 3 reps, 5 up downs

Warm up

General Flow 0:20-0:30 each

Pigeon (right)

Pigeon (left)

Alternating worlds greatest

Boot straps

Squat hold

Burpee Prep (Ben’s Burpee Progression)

3 step back, step up burpees

3 step back, jump up burpees

Focus on feet landing flat, outside the hands

3 jump back, jump up burpees

3 jump back, step up burpees

CT Barbell Flow :15 – :20

Goodmornings

Back squats

Elbow rotations

Press & reach

Stiff leg deadlifts

After Party

3 Sets:

Max Reps of Strict Dips

10-15 Dumbbell Z-Presses

*Rest 1 Minute Between Sets