Mayhem Affiliate 11/11/2023

Bell House Fitness – CrossFit

Move for Independence (AMRAP – Rounds and Reps)

Teams of 2

19:19 AMRAP

Partner 1: Max meter row

Partner 2:

2 Rounds

11 Burpees over bar

11 Deadlifts (95/65)

11 Shoulder to overhead (95/65)

-switch when the 2 rounds are completed

-Score will be the number of rounds completed. Add total meters in the comment. Total meters must hit at least 3,908 meters in order to be considered RX.




Up Downs

DB Deadlifts

DB Shoulder to overhead

Significant Numbers:

1919 – year that Armistice Day was commemorated

1954 – year that Veteran’s Day was declared a national holiday

11-11-11 – Ceasefire for WW1 ended on the 11th month of the 11th day of the 11th hour

Mayhem Mini-Pump – Core (Checkmark)

4 rounds:

20 Stick Sit Ups

30 Flutter Kicks (each side)

12 Standing Banded Pallof Press (each side)

*Rest 3 minutes b/t rounds

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)