Basic Info

CrossFit Belleville – WOD

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30 Seconds Each

Easy Row

Squats to Ball

Push-up to Down Dog

Arch Hold

Moderate Row

Wall Squats

Hollow Hold

Straight Leg Sit-ups

Faster Row

Dumbbell Goblet Squats

Ball Deadlifts

Ball Strict Press


Weighted Pull-ups (On the 2:00 x 5 Sets)

5 Weighted Strict Pull-ups

* The 5 reps within that 2-minute window are designed to be completed unbroken

* You have the option to increase weight with each set or stay at one load across

* These are to be performed with the palms facing away from the body


RENT (Time)

3 Rounds For Time [30 Minute Cap]:

500/400 Meter Row

40 Wallballs (20/14)

30 Alternating Dumbbell Power Snatches (50/35)

20 Toes to Bar

*30min cap