CrossFit Belleville – Private Dryland Training

WarmUp

PVC Game

20 squats

20 push ups

20 pull ups

20 lunges

20 burpees

Strength/Skill

EMOM – 12 min

1) 2-3 wall walks (approx. 40s of work)

2) 30s hollow hold

Metcon

You are completing “The Don” with a partner. Work should be divided evenly and you should work with someone who will be lifting the same weight as you.

Group of 3 – 99 reps

The Don (Time)

For time:

66 Deadlifts, 110#

66 Box jump, 24″

66 Kettlebell swings, 1.5 pood

66 Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters, 55#

66 Wall ball shots, 20#

66 Burpees

66 Double-unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010
To learn more about The Don click here