CrossFit Belleville – WOD

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Warm up/Mobility

100 Single Unders

Grab a light set of Dumbbells and complete:

20 DB Renegade Rows (total)

5 Burpee Pull-ups (set-up) or 5 Burpees

10 DB Push Press

25meters. each arm DB OH Carry

5 Burpee Pull-ups

2:00 of Double Unders or Attempts


Push Press (1RM)


Metcon (Time)

Every 4:00 x 5 sets:

7 Burpee Pull-ups

20 DB Renegade Rows (total)

30 Double Unders

Single Arm OH KB Carry x 25meters each hand

*Score = fastest split

*Athlete Choice of DB Weights for Renegade Rows

L2: (Regular Burpees) (30s Double Under Attempts)

L1: (Squat Thrusts) (30 Single Unders)

Extra Credit


Accumulate 200 of the following exercises (pick whichever ones you like)

GHD sit-ups

Reverse crunches



Bob Marleys

Atomic Sit-ups