Bellhouse Crossfit – CrossFit

Deadlift (Build to Heavy Single )

Same, Same But Different (Time)

5 Rounds:

9 Power Cleans (115/85)

12/10 Bike Cals

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Directly Into..

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5 Rounds:

9 Thrusters (115/85)

12/10 Bike Cals

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Time Cap: 18 Minutes

Movement Mods)

Barbell – 95/65, 75/55

Bike Cals – 10/8 cals, 8/6 cals

Warm up

General Flow 0:20 each

Bike

Arm swings

Arm circles

Trunk twists

Bike

Scorpions

Inchworm + spiderman

Downward dog

Bike

Bootstraps

Supermans

Cossak squats

Push ups

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CT Barbell Flow :15 – :20

Goodmornings

Back squats

Elbow rotations

Press & reach

Stiff leg deadlifts

After Party

2 Sets of 20 Reps Per Leg

Staggered Stance Dumbbell Deadlifts:

Rest 0:30 Between Legs and 1:00 Between Sets