CrossFit Belleville – WOD
WarmUp
AMRAP 8:
Friend # 1:
Meter Row
Friend # 2:
6 Barbell Romanian Deadlifts
6 Lateral Hops Over Barbell
6 Box Step-ups (3 each leg)
*Switch Stations after friend 2 completes step-ups. Add two reps with each round. 6, 8, 10, 12, 14…*
Gymnastics
Handstand Push-ups
AMRAP 2: Strict HSPUs
2min Rest
AMRAP 2: Strict HSPUs
2min Rest
AMRAP 1: Kipping HSPUs
1min Rest
AMRAP 1: Kipping HSPUs
*score is total HSPUs. Make a note of each round separate.
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
L3: ideal bodyweight
L2: 135/95, step ups
L1: 95/65, low step ups
*15min cap
Extra Credit
3 sets
200meter Front Rack carry (KBs)