Bell House Fitness – CrossFit Metcon (AMRAP – Reps) AMRAP 12: 2 Double Dumbbell Power Cleans 2 Double Dumbbell Thrusters 30 Double Unders 4 Double Dumbbell Power Cleans 4 Double Dumbbell Thrusters 30 Double Unders 6 Double Dumbbell Power Cleans 6 Double Dumbbell Thrusters 30 Double Unders … Continue to Add (2) Reps to Dumbbell Movements Per RoundBellhouse Video: https://www.youtube.com/watch?v=rJuJADCa1d4 STIMULUS DESCRIPTION In this 12 minute workout, the reps on the dumbbell movements will climb by 2 each round The double under reps will stay static at 30 Your score total is total reps accumulated over the 12 minutes Use the following cheat sheet for scoring: Finish 2’s: 34 Finish 4’s: 72 Finish 6’s: 114 Finish 8’s: 160 Finish 10’s: 210 Finish 12’s: 264 Finish 14’s: 322 Finish 16’s: 384 WARM-UP 2-3 Sets 15 Double Unders or Line hops 15 Glute Bridges Video 15 Air Squats 2-3 Sets* 10 Odd-...Read more

Bell House Fitness – CrossFit Metcon (4 Rounds for reps) 8 Rounds (20 Seconds On + 10 Seconds Off): Strict Pull-ups Sit-ups Push-ups Air SquatsBellHouse Video: https://youtu.be/QKeBVhU8vlERead more

Bell House Fitness – CrossFit Metcon (Time) Every 3 Minutes x 7 Rounds: 12 Alternating Dumbbell Power Snatches 6 Lateral Dumbbell Burpees 12 Alternating Dumbbell Reverse Lunges 6 Lateral Dumbbell BurpeesBellHouse Video: https://youtu.be/XHyv89eKzPU WARM-UP For Quality 60 Second Frog Hops 6 Inchworms 6 Alternating Dumbbell Snatches (light weight ) 6 Reverse Lunges- Each Side (light weight) 40 Second Push-ups 4 Inchworms 4 Alternating Dumbbell Snatches (light weight) 4 Reverse Lunges- Each Side (light weight) 20 Second Burpees 2 Inchworms 2 Alternating Dumbbell Snatches (workout weight) 2 Reverse Lunges – Each Side (workout weight)Read more

Bell House Fitness – CrossFit Metcon (Time) For Time: 20 Strict Pull-ups 400 Meter Run 40 Double Dumbbell Power Cleans 800 Meter Run 40 Double Dumbbell Push Jerks 400 Meter Run 20 Strict Pull-upsBELLHOUSE VIDEO: https://m.youtube.com/watch?v=1rTTcfDLm7Q WARM-UP 8 Minutes Straight 200m Run * 1 Minute Glute Bridges Video 200m Run * 1 Minute Single Leg Glute Bridges (30 Seconds Each Side) Video 200m Run* 1 Minute Glute Bridge Walkouts Video 200m Run* 1 Minute Active Dive Bombers Video *200m Run or 200m Run SubstituteRead more

Bell House Fitness – CrossFit Metcon (Time) *CrossFit Games Support Your Local Box Fundraiser * For Time: 100 Double Unders 21 Burpees 75 Double Unders 15 Burpees 50 Double Unders 9 Burpees 15 Min. Time CapBellhouse Video: https://www.youtube.com/watch?v=ljj9K3unSdI Warm up: 25 Singles 1:00 Active Spidermans Then… 2 Rounds: 25 Double unders 8 Burpees (1st round slower 2nd round faster)Read more