CrossFit Belleville – WOD

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WarmUp

Thunderstruck Burpees

*5min

Metcon

Metcon (No Measure)

MIDLINE

3 Sets:

30 GHD Sit-ups/V-ups/Atomic Situps

30 Dumbbell Weighted Glute Bridges

*12min

Metcon (No Measure)

For Time:

30 Ring Muscle-ups (or your hardest progression)

Every 3 Minutes [Starting on the 0:00]:

40 Double Unders

5 Burpees

*15:00 Time Cap*

HSPU/Pistol (Time)

EMOM 12

ODD: 5 HSPU

EVEN: 6 Pistols (Total)

Metcon (No Measure)

Body Armor

3 Supersets

7 Hammer Curls

7 Tricep Extension

7 Bicep Curls

*Rest 2 minutes in between

*12min