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CrossFit Belleville – WOD
WarmUp
**On a 5:00 Clock:**
10 Synchro PVC Pass Throughs
5 Ring Rows / Each
10 Synchro Lunges
5 PVC Over Unders / Each
* PVC Over Under: Partner A holds the PVC at waist height, Partner B steps over the PVC with their right leg first and then their left leg. Then Partner B laterally steps under the PVC with their left leg first and then their right leg. A step-over and step-under equals one rep.
**On a 5:00 Clock**
5 Alternating Step-ups (Increase box height each round)
2 Pull ups
5 Alternating Burpees
Metcon
Maxton (Time)
– RX –
13 Rounds For Time:
8 Strict Pull-ups
26 Box Step-ups (24/20#)
21 Burpees
– Wear a vest if available
– INTERMEDIATE –
13 Rounds For Time:
4 Strict Pull-ups
26 Box Step-ups (24/20#)
21 Burpees
– BEGINNER –
AMRAP 30:
8 Ring Rows
26 Box Step-ups (20/12#)
21 Up-Downs
*40 minutes
** Partner up**
Cool Down
**3 Sets:**
:30 Rocking Calf Stretch / Side
:30 Wrist Extension Stretch / Side