Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 400/500-m row 1:00 handstand push-ups *Put in comments how many reps of HSPUs you completed Mod 1 5 rounds for time: 400/500-m row 1:00 seated DB strict press (20/35 lb) Mod 2 5 rounds for time: 200/250-m row 1:00 push-upsSKILL WORK Post-workout: Accumulate: 60 alternating push-up + DB renegade row – Perform push-ups with hands on the DBs.Read more

Bell House Fitness – CrossFit Metcon (Time) RX For time: 50 sit-ups 40 box jumps (20/24 in) 30 wall-ball shots (14/20 lb) (9/10 ft) 20 burpees-to-target 1,000-m run 20 burpees-to-target 30 wall-ball shots 40 box jumps 50 sit-ups Mod 1 For time: 50 sit-ups 40 box jumps (16/20 in) 30 wall-ball shots (10/14 lb) (9/10 ft) 20 burpees-to-target 1,000-m run 20 burpees-to-target 30 wall-ball shots 40 box jumps 50 sit-ups Mod 2 For time: 40 sit-ups 32 step-ups (16/20 in) 24 wall-ball shots (10/14 lb) (9/10 ft) 16 burpees-to-target 800-m run 16 burpees-to-target 24 wall-ball shots 32 step-ups 40 sit-upsPre-workout: EMOM 5: 5-10 heavy wall-ball shots – Use a load heavier than typically used and/or throw to a higher target.Read more

Bell House Fitness – CrossFit Metcon (Time) RX 4 rounds for time: 5 squat cleans (105/155 lb) 20 hand-release push-ups 80 double-unders Mod 1 4 rounds for time: 5 squat cleans (85/115 lb) 15 hand-release push-ups 50 double-unders Mod 2 4 rounds for time: 5 squat cleans (65/95 lb) 20 hand-release knee push-ups 80 single-undersSKILL WORK Post-workout: EMOM 7: 1 hang clean (squat or power) hang: Hang CleanRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 10: 1-2-3-4… DB Turkish get-up (35/50 lb) Strict chest-to-bar pull-up – Continue adding 1-rep to each round until time expires. Mod 1 AMRAP 10: 1-2-3-4… DB Turkish get-up (25/35 lb) Strict pull-up – Continue adding 1-rep to each round until time expires. Mod 2 AMRAP 10: 1-2-3-4… DB Turkish get-up (10/15 lb) Ring row – Continue adding 1-rep to each round until time expires.SKILL WORK Pre-workout: On an 8:00 clock: Build to a heavy 3-rep weighted chin-up – Rest 1:00 between sets.Read more

Bell House Fitness – LiftingRead more