CrossFit Belleville – WOD

WarmUp

With a partner:

20 Synchro Partner Wallballs

10 Burpees each over the medball

20 Walking Lunges each w. medball over head

10 Burpees each over the medball

20 synchro Partner Wallballs

How To:

HSPU

5min talk about form and scaling options

Weightlifting

Back Squat (Work up to 90% for 2 reps)

Metcon

Metcon (Time)

5 Sets of:

20 Wallballs (20, 14)

10 HSPU

Rest 1:00

Rx+:(Strict HSPU)

L3: (14, 10) (20 Push-ups)

L2: (14, 10) (15 Push-ups)

L1: (10, 8) (10 Push-ups)

15:00 Cap

Extra Credit

Accumulate 100 Banded Pull throughs

+ 50 KB Side Bends each side