CrossFit Belleville – WOD

View Public Whiteboard

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)