CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Single Unders

Active Spidermans

Single Unders

Lateral Squats

Double Unders

Mountain Climbers

Fish Game on Rower

Mobility

Couch Stretch: 45 Seconds Each Side

Pigeon Pose: 45 Seconds Each Side

Weightlifting

Back Squat (Build to Heavy 2)

*20 min

Metcon

Repeat after me (3 Rounds for reps)

AMRAP 5:

21 Double Unders

9 Burpees

Directly Into…

AMRAP 5:

Max Meter Row

Directly Into…

AMRAP 5:

21 Double Unders

9 Burpees

3 scores for this workout:

* Total Reps of Double Unders + Burpees

* Total Meters on the Rower

* Total Reps of Double Unders + Burpees

* Your final score will be all 3 of these numbers added together