Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 7: 10 squat cleans (65/95 lb) 20 sit-ups Mod 1 Same as Rx’d Mod 2 AMRAP 7: 10 hang squat cleans (35/45 lb) 20 sit-upsSKILL WORK Pre-workout: Build up to a heavy 1-rep squat clean Squat Clean Pre-workout Build up to a heavy 1-rep squat cleanRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 20: 5 strict chest-to-bar pull-ups 10 ring push-ups 20 box step-ups (24/30 in) Mod 1 AMRAP 20: 5 strict pull-ups 10 ring push-ups 20 box step-ups (20/24 in) Mod 2 AMRAP 20: 5 banded pull-ups 10 push-ups 20 box step-ups (12/20 in)Read more

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 15 barbell lunges (95/135 lb) 75 double-unders Mod 1 5 rounds for time: 15 barbell lunges (65/95 lb) 1:00 double-unders Mod 2 5 rounds for time: 15 barbell lunges (35/45 lb) 75 single-undersSKILL WORK Pre-workout: 5 attempts: Max distance in 5 broad jump attemptsRead more

Bell House Fitness – CrossFit Metcon (Time) RX For time: 15 thrusters (95/135 lb) 30 candle sticks 12 thrusters 24 candle sticks 9 thrusters 18 candle sticks Mod 1 For time: 15 thrusters (65/95 lb) 30 candle sticks 12 thrusters 24 candle sticks 9 thrusters 18 candle sticks Mod 2 For time: 15 thrusters (35/45 lb) 30 sit-ups 12 thrusters 24 sit-ups 9 thrusters 18 sit-upsSKILL WORK Pre-workout: EMOM 10: 1 thrusterRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX 5 x 3:00 rounds: 10 push presses (105/155 lb) Max-rep weighted strict pull-ups (25/35 lb) – 2:00 rest between rounds Mod 1 5 x 3:00 rounds: 10 push presses (75/115 lb) Max-rep strict pull-ups – 2:00 rest between rounds Mod 2 5 x 3:00 rounds: 10 push presses (35/45 lb) Max-rep ring rows – 2:00 rest between roundsSKILL WORK Pre-workout: 4 sets: 5 behind-the-neck strict pressRead more