Bring a Friend Day is back Wednesday, May 22nd! Gather up your spouses, significant others, family members, neighbors, co-workers, etc. and bring them down to CFB for a FREE CrossFit workout.

CrossFit Belleville – WOD

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Warm up/Mobility

Partner Rowling

3 Rounds Each:

Land Exactly on 150 Meters


**Round 1:** Air Squats

**Round 2:** Burpees

**Round 3:** Push-ups

*Any meters above or below 150 is a penalty for the partner who rowed.


Door Frame Chest Stretch: 1 Minute


Rope Climb (accumulate 8 “good looking” reps)

*12 min


Spaceship (AMRAP – Rounds and Reps)


200 Meter Run

20/14 Calorie Row

2 Rounds of Strict “Cindy”


5 Strict Pull-ups, 10 Push-ups, and 15 Air Squats

Extra Credit

3 x 4 Strict Pullups with 1min rest in between