CrossFit Belleville – WOD

WarmUp

5:00 Dance Party (or Row/Bike/Run/Skip)

2 Rounds of:

8 Dislocates

8 Around the Worlds

8 PVC OHS

4 Yoga Push-ups

20 Banded Pull-aparts

Weightlifting

Front Squat (3 x 3 @ 70%)

Metcon

Metcon (Time)

“Bull” with a partner:

2 RFT:

200 Double Unders

50 Overhead Squats (135, 95)

50 Pull-ups

Run 1 Mile

*One person works. Split as needed.

L3: (115, 75)

L2: (100 Double Under Attempts)

(95, 65) (Ring Rows)

L1: (Single Unders) (95, 65 Front

Squats) (Ring Rows)

Extra Credit

100 Banded Pushdowns