CrossFit Belleville – WOD

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Warm up/Mobility

Lax Ball x 60s each

– Pec insertion point

– Scapular

Then set-up and perform:

12 Wallballs

12 SDHP (metcon weight)

12 Alt. Step-ups

12 Push Press (same weight as SDHP)

12 Calorie Row

Metcon

Metcon (AMRAP – Reps)

“Fight Gone from Bad to Worst”

*partner

*one person works at a time

3 Rounds of:

90s of Wallballs (20, 14)

90s of Sumo deadlift high-pull (75, 55)

90s of Box Jumps (20)

90s of Push-press (75, 55)

90s of Row (Calories)

90s Rest

L2: (65, 35) (14, 10) (20, 15)

L1: (45, 25) (10, 8) (20, 15 Step-ups)

*Score = total reps