CrossFit Belleville – Competitor’s Club

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Metcon

Metcon (Time)

For Time:

30 Ring Muscle-ups

Gauging where we are.

Weightlifting

Back Squat

On the Minute – 3 Back Squats

Start at 70% and add (10/5) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.

Metcon (Time)

4 Rounds For Time:

400 Meter Run

50 Air Squats

Metcon (Time)

Not For Time:

21-18-15-12-9

Calorie Assault Bike

GHD Sit-Ups