CrossFit Belleville – WOD

WarmUp

Fish Game on the Rower

10 PVC Dislocates

10 PVC Around the World

10 Push-ups

10 Air Squats

Mobility/Prep

Accumulate:

2 x 15 Band pull-aparts

2 x 15 Band push-downs

Weightlifting

Push Jerk (10x 2@70%)

3-4 sets to warm up

Metcon

Metcon (Time)

Row 1k

2 Rounds of “Strict Cindy”

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Rest 2:00

Row 750m

2 Rounds of “Strict Cindy”

Rest 2:00

Row 500m

2 Rounds of “Strict Cindy”

*Scale as needed.

Rx+:(C2B Strict Pull-ups)

25:00 Time Cap

Extra Credit

50-100 Banded Pushdowns

50-100 Banded Pull-aparts

XTRA XTRA CREDIT

50 T2B 🙊