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CrossFit Belleville – WOD

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Warm up/Mobility

EMOM Warm-Up (No Measure)

6 min:

6 WallBall

5 Push ups

4 Medball Cleans

Gymnastics

15min

Working on Kipping/Pullups/Chest to bar/Toes to bar/bar muscle ups

Metcon

Dirty thirty (Time)

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

*25min cap

Extra Credit

Accumulate 50 Supinated Barbell Rows