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.

Independence

(75/55)

Liberty

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)

()