CrossFit Belleville – WOD

Game

5min Abmat Pizza Game

(2 burpee penalty for drops)

20 Air Squats

20 Sit-ups

20 Walking Lunges

20 Supermans

Mobility

Tissue Work

5-10:00 spent where you are most sore.

Metcon

Metcon (Time)

6 RFT w. a partner:

6 Rope Climbs

20 Burpee Box Jumps (24, 20)

Rx+:(8 Burpee Muscle-ups per

rd in place of BBJ)

L3: (4 Rope climbs)

L2: (4 Rope Climbs) (15 BBJ)

L1:(Mod. Rope Climbs) (15-20 Burpees)

30:00 Cap