CrossFit Belleville – WOD

Metcon

Metcon (AMRAP – Reps)

Tag, you’re it!

AMRAP 10

A.

400m run

B.

10 pull-ups

10 toes-to-bar

10 push press (115, 75)

C.

Hold Plank

*score= reps
Partner A goes out for a 400m run. While Partner A is gone, Partner B does one round while partner C is holding a plank. B and C alternate till A is back.

Metcon (AMRAP – Rounds and Reps)

Jump

AMRAP 15

15 power cleans (165, 115)

15 sumo deadlift
Split however you want. Once all 30 reps are done then all 3 do 15 synchro jumping squats.

Metcon (No Measure)

Hang in there

EMOM 20

5 thrusters

5 burpees
Each have one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is doing a dead hang. Partner C is doing a L hang.

Switch every minute.