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CrossFit Belleville – WOD

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WarmUp

30 Seconds

Easy Row

Active Spidermans

Air Squats to Wall Ball

Moderate Row

Push-up to Down Dog

Wall Ball Front Squats

Faster Row

Inchworm to Push-up

Wall Ball Thrusters

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.