CrossFit Belleville – WOD

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Metcon

We break up/ We make up (2 Rounds for time)

Part A: “The Break Up” –

EMOM for As Long As Possible:

1st minute: 1 Push Press (125/85 lb) + 1 Burpee

2nd minute: 2 Push Presses (125/85 lb) + 2 Burpees

3rd minute: 3 Push Presses (125/85 lb) + 3 Burpees

etc…

*12min cap

*8 minutes Rest

Part B: “The Make Up” – 8 Rounds (alternating) for Time of:

5 Squat Cleans (125/85 lb)

10 Pull-Ups

200 meter Row

*20min cap

*One partner completes a round while the other performs a Max L-Sit, then rests.

For Part A, each minute on the minute (EMOM) both partners attempt the sequence of Push Press and Burpee (“Death By” style), adding one rep per movement per minute…until one partner is unable to complete a round. Score is the lower of the two partners’ number of rounds and reps completed.

For Part B, partners alternate rounds (eg. one does a round while other attempts a max duration L-sit then rest). Resting partner will have one attempt to max L-sit (for time) at any point during their rest period. L-sit must be done by placing both hands on 45-lb bumper plates and lifting both feet off the floor with straight legs. Cumulative l-sit time (for both partners – all 8 rounds) is deducted from the overall time of Part B to determine score.