Bellhouse Crossfit – CrossFit Push Jerk (3 sets of 3 reps @80% 1rpm) 6min to build to 80% 1 set of 3 every 2min “Back to Back” (AMRAP – Rounds and Reps) AMRAP 12: 8 Dumbbell Push Press 4 Burpee Pull-ups 8 Dumbbell Step Back Lunges 4 Burpee Pull-ups Dumbbells: (50/35)’s AGE GROUP 13-15 & 55+ | (35/20)’sMod. 1: (35/25)s Mod. 2: (25/15)s Burpee Ring rows or Jumping pull ups Mod. 3: HSPU instead of Push press WARM UP General Flow 0:20 each Arm Circles Air Squats Lunges (Bodyweight) Push-Ups Double Dumbbell Deadlifts (Light Weight) Double Dumbbell Strict Press (Light Weight) Single Dumbbell Front Rack Reverse Lunges (Light Weight) Inchworms Mountain Climbers Leg Swings (Front and Side) Double Dumbbell Hang Cleans (Light Weight) Double Dumbbell Push Press (Light Weight) Double Dumbbell Front Rack Reverse Lunges (Light Weight) After Party Lethal Legs [PART A] 3 x 10 Suitcase Bulgarian Split...
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