CrossFit Belleville – WOD

Warm up/Mobility

Fun Game of Coaches Choice.

Warm-up all Metcon Movements

Metcon

Metcon (AMRAP – Reps)

0:00-10:00

Row 1k

40 Front Squats (135, 95)

Remaining time Max:

Burpee Box Jumps (24, 20)

2 min rest

12:00-22:00

Row 1k

40 Push Press (135, 95)

Remaining time Max:

Lateral Burpees over Bar

2 min rest

24:00-34:00

Row 1k

Remaining time: Max Distance

Farmer Carry (70, 53)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Score = total reps + distance farmer carry