**Tuesday – July 20th**

Crossfit Cle – CrossFit

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RIP Air Force Senior Airman Bryan R. Bell

Warm-up

Warm-up (No Measure)

400m jog

10 sumo foldover

10 lunge and twist

10 pushup to updog windmill

90 second doorway stretch

1 minute calf stretch R/L

Gymnastics

Dips (12 minutes alternating OTM)

Set of strict or kipping dips (work a manageable number of reps and maintain the same count for all 6 rounds)

30-40 seconds of double under (if you can’t string large sets together, work small controlled sets and limit your misses)

Metcon

Bell (Time)

3 Rounds for time of:

21 Deadlifts, 185#

15 Pull-ups

9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
*Use a weight that is very heavy for you, but allows you to do the front squats in 1-2 sets each round. Use that same weight for the deadlift.