Bellhouse Crossfit – CrossFit Front Squat (Front Squat 3 Sets: 10 Front Squats * Build In Weight To Technical Failure) “Fasten Your Seatbelt” (Calories) AMRAP 7: 30 Toes to Bar 30 Front Rack Reverse Lunges Max Calorie Bike Directly Into…. AMRAP 5: 20 Toes to Bar 20 Front Rack Reverse Lunges Max Calorie Bike Directly Into…. AMRAP 3: 10 Toes to Bar 10 Front Rack Reverse Lunges Max Calorie Bike Barbell: (115/85) AGE GROUP 13-15 & 55+ Same as Class Score: Total bike cals Mod 1) 20 T2B 20 Lunges 15 T2B 15 Lunges 10 T2B 10 Lunges (115/85) Mod 2) 30 Knee Raises 30 Lunges 20 Knee Raises 20 Lunges 10 Knee Raises 10 Lunges (95/65) Mod 3) 30 Toes to Bar 30 Kettlebell Reverse Lunges (Hang) 20 Toes to Bar 20 Kettlebell Reverse Lunges (Front Rack) 10 Toes to Bar 10 Kettlebell Reverse Lunges (Overhead) (50s/35s ) Warm...Read 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