Bellhouse Crossfit – CrossFit Marston Lite (AMRAP – Rounds and Reps) AMRAP 20: 1 Deadlift (315/205) 10 Toes to Bar 15 Bar-Facing Burpees Score: total rounds and reps AGE GROUP 13-15, 55+ : (205/145) **deadlift loading should not exceed 80% of 1RM Mod 1) (275/185) 8 T2B Mod 2) (185/125) 10 knee raises Mod 3) AMRAP 20: 1 Deadlift (405/285) 10 Toes to Bar 15 Bar-Facing Burpees Warm Up General Flow 2:00 On Any Machine 0:30 Downward Upward Dogs 0:30 Spidermans 0:20 Tall Plank 0:20 Plank Toe Taps 0:20 Quick Ups 0:20 Inchworms 0:20 Burpees Accessory Work Bike Conditioning 1-2-3-4-5-4-3-2-1 Minute Bike Erg * Rest 30 Seconds After Each Set * Performed At RPE 5-6Read more

Bellhouse Crossfit – CrossFit Marston Lite (AMRAP – Rounds and Reps) AMRAP 20: 1 Deadlift (315/205) 10 Toes to Bar 15 Bar-Facing Burpees Score: total rounds and reps AGE GROUP 13-15, 55+ : (205/145) **deadlift loading should not exceed 80% of 1RM Mod 1) (275/185) 8 T2B Mod 2) (185/125) 10 knee raises Mod 3) AMRAP 20: 1 Deadlift (405/285) 10 Toes to Bar 15 Bar-Facing Burpees Warm Up General Flow 2:00 On Any Machine 0:30 Downward Upward Dogs 0:30 Spidermans 0:20 Tall Plank 0:20 Plank Toe Taps 0:20 Quick Ups 0:20 Inchworms 0:20 Burpees Accessory Work Bike Conditioning 1-2-3-4-5-4-3-2-1 Minute Bike Erg * Rest 30 Seconds After Each Set * Performed At RPE 5-6Read more

Bellhouse Crossfit – CrossFit Marston Lite (AMRAP – Rounds and Reps) AMRAP 20: 1 Deadlift (315/205) 10 Toes to Bar 15 Bar-Facing Burpees Score: total rounds and reps AGE GROUP 13-15, 55+ : (205/145) **deadlift loading should not exceed 80% of 1RM Mod 1) (275/185) 8 T2B Mod 2) (185/125) 10 knee raises Mod 3) AMRAP 20: 1 Deadlift (405/285) 10 Toes to Bar 15 Bar-Facing Burpees Warm Up General Flow 2:00 On Any Machine 0:30 Downward Upward Dogs 0:30 Spidermans 0:20 Tall Plank 0:20 Plank Toe Taps 0:20 Quick Ups 0:20 Inchworms 0:20 Burpees Accessory Work Bike Conditioning 1-2-3-4-5-4-3-2-1 Minute Bike Erg * Rest 30 Seconds After Each Set * Performed At RPE 5-6Read more

Bellhouse Crossfit – CrossFit Marston Lite (AMRAP – Rounds and Reps) AMRAP 20: 1 Deadlift (315/205) 10 Toes to Bar 15 Bar-Facing Burpees Score: total rounds and reps AGE GROUP 13-15, 55+ : (205/145) **deadlift loading should not exceed 80% of 1RM Mod 1) (275/185) 8 T2B Mod 2) (185/125) 10 knee raises Mod 3) AMRAP 20: 1 Deadlift (405/285) 10 Toes to Bar 15 Bar-Facing Burpees Warm Up General Flow 2:00 On Any Machine 0:30 Downward Upward Dogs 0:30 Spidermans 0:20 Tall Plank 0:20 Plank Toe Taps 0:20 Quick Ups 0:20 Inchworms 0:20 Burpees Accessory Work Bike Conditioning 1-2-3-4-5-4-3-2-1 Minute Bike Erg * Rest 30 Seconds After Each Set * Performed At RPE 5-6Read more

Bellhouse Crossfit – CrossFit CROSSFIT 7:30 AM Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30 single-leg squats 10 clean and jerks, 225 / 145 lb 30 single-leg squats 5 clean and jerks, 275 lb / 175 lb 30 single-leg squats 5 clean and jerks, 315 lb / 205 lb Time cap: 20 minutes Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time) For time: 30 box jumps, 24 / 20 in. 15 clean and jerks, 65 / 35 lb 30 box jumps, 24 / 20 in. 15 clean and jerks, 95 / 55 lb 30 box jumps, 24 / 20 in. 10 clean and jerks, 115...Read more