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CrossFit Belleville – WOD

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Warm-up

**On a 5:00 clock:**

10 single-unders

10 fast single-unders

10 single-leg single unders/side

10 backward single-unders

5 side plank reach-throughs/side

5 single-arm ring rows/side

*5:00*

20 Double Unders

3 *Pulling option*

Skill

6 sets:

5 toes-to-bars

5 kipping pull-ups

5 toes-to-bars

– Perform the 15 reps unbroken. If unable to do so, scale the reps to 4-4-4, 3-3-3, or 2-2-2.

-12 minutes

Metcon

Metcon (Time)

– RX –

For time:

5 strict muscle-ups*

50 double-unders**

4 strict muscle-ups

40 double-unders

3 strict muscle-ups

30 double-unders

2 strict muscle-ups

20 double-unders

1 strict muscle-up

10 double-unders

*Strict chest-to-bar pull-ups/Pull ups/Ring Rows

** Triple the amount for singles

*12 minute cap

Cool Down

**3 sets:**

:30 lacrosse ball roll/foot

:30 lacrosse ball lat/side