EMOM for 10 Min...

1 Clean

1 Jerk


Three Rounds for Time...

21 Deadlifts (185/135)

15 Pull Up

9 Front Squats (185/135)

"Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins."


1 Min Downward Dog

100 Flutter Kicks

1 Legs on Wall

100 Flutter Kicks 

3 comments (Add your own)

1. vincent wrote:
Any suggested weight for clean & jerk ?

Mon, September 26, 2016 @ 2:08 PM

2. wrote:
I am very happy to read this. This is the type of manual
that needs to be given and not the random misinformation that is at the other blogs.
Appreciate your sharing this best doc.

Thu, June 1, 2017 @ 8:11 AM

3. wrote:
I comment when I like a post on a website or I have something to contribute
to the discussion. Usually it is a result of the sincerness
displayed in the post I browsed. And after this post Bell | CrossFit OKC.
I was actually moved enough to drop a thought :-P I do have some questions for you if
it's okay. Is it simply me or do some of the remarks look like left by brain dead folks?
:-P And, if you are posting on other sites, I'd like to
follow anything new you have to post. Would you make a list all of
your social pages like your twitter feed, Facebook page or linkedin profile?

Mon, July 3, 2017 @ 7:42 AM

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