Hell’s Bells

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

10:00 AMRAP (3-4 Rounds Goal):

10 Banded 1-Arm Russian KB Swings (Each Arm/Light to Moderate)

20 Banded Behind The Neck Presses

30′ Pigeon Walks

https://m.youtube.com/watch?v=33wclpiE7ls

Strength/Skills (Weight)

Lopsided Back Squats

4-4-3-3-2-2-1-1 (Build in Weight)

Behind The Neck Pullups

3-3-3-3-3-3-3-3 (Use bands if neccesary…if possible add weight)

Switch the weight to a different side each set. Only add weight every 2 sets.

Hell’s Bells (AMRAP – Rounds and Reps)

Teams of 2

24:00 AMRAP

10 Alternating SxKB Swings

2-4-6-8, etc.

Toes-To-Bar

10 Alternating SxKB Hang Cleans

2-4-6-8, etc.

Single Leg Burpees

10 Alternating SxKB Hang Snatch

53/35 KB

Partners alternate movements. Both will do a round of each rep requirment before moving up the ladder.

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