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