CrossFit Belleville – WOD

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Warm up/Mobility

*8 min AMRAP

5-4-3-2-1 (No Measure)

5 Cal Row

4 Burpee

3 Strict Pull Up

2x Bear Crawl

1x Crab Walk

Gymnastics

EMOM 5

Min 1: 10 Kips

Min 2: 8 Pull ups

Min 3: 6 Chest to Bar

Min 4: 4 Bar Muscle ups

Min 5: 2 Ring Muscle ups

EMOM 4

Min 1: 20 Squats

Min 2: 15 Goblet Squats (55/35)

Min 3: 10 Lunges (Each)

Min 4: 5 Pistols each

*No Break in between EMOMs

Metcon

Shipwreck (Time)

5 Rounds For Time:

400 Meter Run

10 Sandbag Cleans (50/35)

16 Sandbag Reverse Lunges (50/35)

24 AbMat Sit-ups

*30min cap
Substitute sandbags with dumbbells

Extra Credit

AMRAP 3

Toes to Bar