CrossFit Belleville – WOD

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WarmUp

1 Minute

Easy Bike / Row

Box Step-ups

Side Lunges

45 Seconds

Moderate Bike / Row

Mountain Climbers with Hands on Box

Side Shuffles

30 Seconds

Faster Bike / Row

Straight Leg Burpees (No Chest Contact)

Shuttle Runs

Metcon

4-Wheel Drive (AMRAP – Reps)

5 Rounds:

AMRAP 4:

21/15 Calorie Assault Bike

15 Burpee Box Jumps (24/20)

Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

*score is the slowest round (least shuttle runs)

Finisher

Got Abs? (Time)

3 rounds

10 Atomic Situps

15 WB Situps

20 Russian Twists (WB)

*10min cap