CrossFit Belleville – WOD

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Warm up/Mobility

With a your partner

4 Rounds of:

150 meter row

8 Wallballs

6 Deadlifts (light)

*One person completes a full round at a time. Start light with deadlifts and add weight after each set.

Metcon

Metcon (Time)

In teams of 3 for time:

Row 2k

Then 12 Rounds of:

21 Toes to Bar

15 Deadlifts (155, 105)

Then,

Row 2k

L3: (135, 95)

L2: (115, 75) (knees to chest)

L1: (95, 65) (knee raises)

40:00 Cap

Extra Credit

Banded Pull-throughs: 3 x 15. No rest.

Banded Leg Curls: 3 x 25 ea. No rest.

Landmine Rotations: 3 x 20-30 total. No rest.