CrossFit Belleville – WOD

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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