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 runRead more

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 runRead more

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 runRead more

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 runRead more

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 runRead more