CrossFit Belleville – WOD

WarmUp

5:00 Dance Party

then grab a PVC

2 Rounds of:

8 Dislocates

8 Around the Worlds

8 PVC OHS

4 Yoga Push-ups

20 Banded Pull-aparts

Metcon

Metcon (Time)

Partner “Bull”

2 RFT:

200 Double Unders

50 Overhead Squats (135, 95)

50 Pull-ups

Run 1 Mile

*One person works. Split as needed.

L3: (115, 75)

L2: (100 Double Under Attempts) (95, 65)

(Jumping Pull-ups)

L1: (Single Unders) (95, 65 Front Squats)

(Ring Rows)

*40min cap