CrossFit Belleville – WOD

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Warm up/Mobility

AMRAP 10

10 Kips

8 Squats

6 KBS (light)

4 Heel Raises

2 Burpees

Then

2 min ankle/Achilles mobility

Skill

EMOM 12

ODD: 30 Double Unders

EVEN : 2 Bar Muscle Ups/8 Toes To Bar/12 Knee Raises

Metcon

Crunch Time (Time)

4 Rounds:

30 Russian Kettlebell Swings (70/53)

30 AbMat Sit-ups

30/21 Calorie Row

L3: (55/35)

L2: (45/25)

*24min cap