Bellhouse Crossfit – CrossFit

CrossFit 7:30 AM

Power Snatch (5×3 Power Snatch
Build to a heavy set of 3 reps)

CrossFit 7:30 AM (AMRAP – Rounds and Reps)

AMRAP 10

9 Box Jumps (24/20in)

6 Power Snatches (115/85)

3 Wall Walks

Mod 1)

95/65 lbs

Mod 2)

75/55 lbs

3 partial wall walks

Mod 3)

135/95 lbs

25ft Handstand Walk

Hyrox 8:45 AM

Hyrox 8:45 AM (AMRAP – Rounds and Reps)

AMRAP 30

400m run together

Station 1: 40 double DB front rack lunges (50s/35s)

400m run together

Station 2: 20 burpee broad jumps (4ft/3ft)

400m run together

Station 3: 400m ski / row

400m run together

Station 4: 200m farmers carry (50s/35s)

*split stations however

Mod 1)

35s/25s

Burpee broad jumps (3ft/2ft)

300m run

Mod 2)

Bodyweight lunges

Burpee to target

200m run