Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 With a Partner Partner 1: 400m run Partner 2: One round of DB “DT” (12 deadlifts, 9 hang power cleans, 6 shoulder to overhead) (35lb/25lb) Switch when both partners have completed their movement.Read more

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 2 legless rope climbs (15 ft) 20 alternating DB snatches (35/50 lb) Mod 1 5 rounds for time: 2 rope climbs (15 ft) 20 alternating DB snatches (20/35 lb) Mod 2 5 rounds for time: 4 pull-to-stands 20 alternating DB snatches (15/25 lb)SKILL WORK Post-workout: Accumulate: 50 knees-to-elbows on a rope or barRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 7: 10 squat cleans (65/95 lb) 20 sit-ups Mod 1 Same as Rx’d Mod 2 AMRAP 7: 10 hang squat cleans (35/45 lb) 20 sit-upsSKILL WORK Pre-workout: Build up to a heavy 1-rep squat clean Squat Clean Pre-workout Build up to a heavy 1-rep squat cleanRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 20: 5 strict chest-to-bar pull-ups 10 ring push-ups 20 box step-ups (24/30 in) Mod 1 AMRAP 20: 5 strict pull-ups 10 ring push-ups 20 box step-ups (20/24 in) Mod 2 AMRAP 20: 5 banded pull-ups 10 push-ups 20 box step-ups (12/20 in)Read more

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 15 barbell lunges (95/135 lb) 75 double-unders Mod 1 5 rounds for time: 15 barbell lunges (65/95 lb) 1:00 double-unders Mod 2 5 rounds for time: 15 barbell lunges (35/45 lb) 75 single-undersSKILL WORK Pre-workout: 5 attempts: Max distance in 5 broad jump attemptsRead more