Bell House Fitness – CrossFit Metcon (No Measure) 4 SETS FOR QUALITY 10/10 Bulgarian Split Squats (53/35)|(35/26) 1:00 Crossbody Hold (:30 each side)* 10 DBL KB Tempo Front Squats (30X1) 1:00 DBL KB Front Rack Hold -Rest 1:00 b/t Sets- *For the CB Hold, one arm in KB OH Hold at extension while the other holds in Farmer’s Hold. Switch position at :30 mark. (No Measure)Read more

Bell House Fitness – CrossFit Metcon (No Measure) EMOM x 24 MINUTES Min 1 – 250/200m Row Or .5/.4 mile bike Min 2 – :50 Ring Dip or Bench Dip Min 3 – :50 Burpee Box Climb Over (30/24)* *Both feet need to come to the top of the box before getting to the opposite side (No Measure)Read more

Bell House Fitness – CrossFit Metcon (Time) FOR TIME* 21-18-15-12 Hang Clean and Jerks (115/75)|(75/55) Pull-Ups *100m Run After Each Full Set. (Score is Time)Read more

Bell House Fitness – CrossFit Metcon (Time) FOR TIME 10-8-6 Deadlifts (315/205)|(225/155) 10-20-30 Burpee to Target* *Ideally 6″ Above Standing Reach (Score is Time)Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) @gym!!! AMRAP 20 Partner: 1 person- 100m run with DB 10 single DB Devils Press 1 person- 40 Goblet lunges Then switch. (35/25)Read more