Bellhouse Crossfit – CrossFit “Clown Around” (Calories) Team of 3 2 athletes work/1 athlete rest 10 rounds Partner 1 10 OHS (75/55) 10 HSPUs Partner 2 15/11 cal bike Partner 3 Rest Mod 1: 10 OHS (65/45) 10 pike PU 12/9 cal bike Mod 2: 10 OHS (45/35)/PVC/Goblet squat 10 double DB push press (heavy) 9/7 cal bike OHS: unbroken sets; 30 secs HSPUs: 30 secs Bike: 1-1:15 mins ******************** Warm Up Warm Up Parter 1: Alt Spider-Man Air squats Child’s pose Plank Push Ups Partner 2: Bike progression Partner 3: OHS PVC pass throughs Around the world Barbell high hang snatch Hang snatch Full snatch/squat snatch OHS ALL TOGETHER: HSPUs HS hold 3 sec negative kipping HS After Party Killer Core 3-4 Sets For Quality: Big Set Toes to Bar 20 V-Ups 20 Sit-ups Rest 2-3 Minutes Between Sets
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