CrossFit Belleville – WOD

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How To:

Review all movements in the workout today:

– Power Cleans

– Wallballs

– Pull-ups

– Box Jumps w. step down

– Deadlifts

– Rope Climb

WarmUp

Partner up and complete 6 rep of each in an AMRAP 7:

– Power Cleans

– Wallballs

– Pull-ups

– Box Jumps w. step down

– Deadlifts

– Rope Climb (1-2 Reps)

Metcon

Metcon (AMRAP – Rounds)

AMRAP 11 in teams of 2:

1 Rope Climb

3 Power Cleans (135, 95)

10 Wallballs (20, 14)

Rest 2:00

AMRAP 11:

10 Pull-ups

8 Hang Power Cleans (135, 95)

10 Wallballs

Rest 2:00

AMRAP 11:

10 Box Jumps w. step down (24, 20)

8 Deadlifts (135, 95)

10 Wallballs

*One person completes a full round at a time

L3: (115, 75)

L2: (10 Ring Rows for rope climbs) (95, 65) (14, 10) (10 Jumping Pull-ups)

L1: (8 Ring Rows for Rope Climbs) (65, 45) (10, 8) (5 Band-Assisted Chin-ups)

Cash Out

Accumulate 60s in:

– Handstand Hold or Max Distance Walk

– Frog (Hips over shoulders)

– Hollow Hold