CrossFit Belleville – WOD

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Warm up/Mobility

Line Drills (No Measure)

200 Meter Run

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans


Bear Walk

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers


Snatch Balance (EMOM 8 x 3 @ moderate weight)

*spend 10 min warming up the movement. *Remember to free fall under the bar. No fear.


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*16min cap

Extra Credit

3×10 Strict Press (Barbell)