CrossFit Belleville – WOD

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WarmUp

With A Partner

400 Meter Wall Ball Run

1 Minute

Partner Sit-ups

Partner Lateral Throws

Partner Chest Passes

Partner Squat Throws

Partner Sit-ups

*Performed with Light Weight Medicine Ball*

Metcon Prep

Toes to Bar Prep

2 Rounds

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Wall Ball Prep

*With Lighter Wall Ball 1 Round*

5 Front Squat

5 Push Press

5 Wallballs

*With Workout Weight Wall Ball 2 Rounds*

3 Thrusters

3 Wallballs

Metcon

Sandbag Castle (Time)

On the 10:00 x 3 Rounds:

200 Meter Run

15 Toes to Bar

200 Meter Sand Bag Run (50/35)

15 Wallballs (20)

200 Meter Run

*score is the slowest of the 3 rounds*

Extra Credit

5 min Static stretch