Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 15: 10 wall-ball shots (14/20 lb) (9/10 ft) 10 toes-to-bar 10 box jumps (20/24 in) Mod 1 AMRAP 15: 10 wall-ball shots (10/14 lb) (9/10 ft) 10 knees-to-chest 10 box jumps (20/24 in) Mod 2 AMRAP 15: 10 wall-ball shots (6/10 lb) (9/10 ft) 10 hanging knee raises 10 box jumps (12/20 in)SKILL WORK Pre-workout: With a partner: Accumulate: 30 med-ball trunk rotational toss (tossing right) 30 med-ball trunk rotational toss (tossing left) – Increase distance between partners as each partner is able.Read more

Bell House Fitness – CrossFit Metcon (Time) RX For time, with a partner: 30 synchro deadlifts (125/185 lb) 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run Mod 1 For time, with a partner: 30 synchro deadlifts (95/135 lb) 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run Mod 2 For time, with a partner: 20 synchro deadlifts (65/95 lb) 20 synchro bar-facing burpees 200-m run 10 synchro deadlifts 10 synchro bar-facing burpees 200-m run 5 synchro deadlifts 5 synchro bar-facing burpees 200-m runPost-workout: With a partner: Accumulate: 4:00 GHD superman hold – While one athlete is holding the superman on the GHD, the other is holding a sandbag at their chest. – The partner on the GHD can not...Read more

Bell House Fitness – CrossFit Hang Clean (7 sets for load: 3 hang squat cleans) SKILL WORK Post-workout: 4 sets: :40 alternating single-leg squats – Rest :20Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX AMRAP 21: 400/200/100-m run Max-rep strict pull-ups – Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s. Mod 1 Same as Rx’d Mod 2 AMRAP 21: 400/200/100-m run Max-rep ring rows – Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.Read more

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 15 strict handstand push-ups 15 strict ring dips 800/1,000-m row Mod 1 5 rounds for time: 7 handstand push-up negatives 10 banded ring dips 800/1,000-m row Mod 2 5 rounds for time: 10 push-ups 10 bench dips 400/500-m rowRead more