CrossFit Belleville – WOD
Warm up/Mobility
Teams of 2
1 Round
Partner 1: Fish Game
Partner 2: 10 Empty Bar Deadlifts + 10 Box Step-ups
*Rest 1 Minute *
1 Round
Partner 1: Fish Game
Partner 2: 10 Bunny Hops + 5 Low Box Jumps
*Switch when partner is done with their work on the bar/box. Best fish game for each round score is the winner.*
Banded Walks 2 sets
10 left + 5 Squats then 10 right + 5 squats
Strength
Sumo Deadlift (EMOM 9 x 3)
Build to a Heavy 3
Metcon
Dead Broke (3 Rounds for reps)
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)
L3: 155/105, 185/135,225/155
L2: 25-15-5 cal, 135/95, 155/105, 185/135
L1: 25/15/5cal, 115/75, 135/95, 155/105, step ups
Extra Credit
Accumulate
30-50 GHD Situps
30-50 GHD Hip extensions