CrossFit Belleville – WOD

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Warm up/Mobility

Set-up equipment

10 Reps of:

Wallballs

Thrusters

Burpee Box Jump

Rope Climb or Scaling (2-3 reps)

Metcon

Metcon (Time)

For time with a partner:

100-80-60-40-20

Double Unders

75-60-45-30-15

Wall Balls (20,14)

50-40-30-20-10

Thrusters (95,65)

25-20-15-10-5

Burpee Box Jump w. a step down (24, 20)

5-4-3-2-1

Rope Climbs

L3: (2 Rope Climbs per round)

L2: (Single Unders) (1 Rope Climb each round 5 Strict Chin-ups per rope climb)

L1: (1/2 Single Unders) (20 Ring Rows each round) (Burpees)

30:00 Cap