CrossFit Belleville – WOD

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WarmUp

AMRAP 8

200m run

5 Push up to downward dog

5 Sit ups

4 Burpees

4 Mountain climbers (each0

3 Cook Squats

3 Pull ups

2 V-ups

2 Supermans

1 Russian baby maker (20sec)

1 Childs pose (20sec)

Weightlifting

GOAT EMOM (12min 2reps @65%)

1 Movement Athlete Choice
Any style Snatch or Clean

Metcon

Down & Dirty (Time)

30/21 Calorie Row

2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

30/21 Calorie Assault Bike

2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

15/10 Calorie Row

1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

15/10 Calorie Assault Bike

1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

*28min Cap