CrossFit – Wed, Sep 4

Bellhouse Crossfit – CrossFit

Deadlift (In a 12:00 Window
5-7 Building Sets of 3 Reps

* 5 Second Negative 
* Aim to Increase Weight From 7/24/24)

“To-Do List”  (AMRAP – Reps)

On the Minute x 10:

15 Push-ups

Max Power Cleans (155/105)



Rest 3 Minutes



AMRAP 5:

Max Calorie Row

‍* Score | Number of power cleans plus calories accumulated on rower.

Warm Up

General flow

1:00 row

0:20 downward dog

0:20 tall plank

0:20 inchworm (no push up)

0:40 row

0:20 plank shoulder taps

0:20 scap push ups

0:20 row

0:20 push ups

Barbell Warm-Up

After Party

Gun Show

[PART A]

3×10 1-Arm Dumbbell Row (Each Side)

[PART B]

3×30 Banded Curls

Rest 1 Minute Between All Sets