Announcements

January Challenge – Schedule and come in for your Goal Session with Head Coach Kiki! Chat with Kiki next time you’re in or shoot her an email to book!

CrossFit Belleville – WOD

WarmUp

With your team of 3 complete:

30 Wallballs

30 KBS

750m Row

*Split work how you plan on splitting it in the workout today.

Game

Coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 3

AMRAP 30:

30 Wallballs (20, 14)

30 KBS (70, 53)

750m Row/45 cal Bike/45 Burpees

*One athlete works at a time

L3: (53, 35)

L2: (14, 10) (45, 25)

L1: (10, 8) (35, 25 Russian Swings)

Extra Credit

With an empty bar accumulate:

75-100 Barbell Rows

75-100 Bradford Presses