CrossFit Belleville – WOD

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WarmUp

5:00 of Dynamic then prepare all movements

Farmer Carry 50mt

Row 200 /Run 100

Front Rack Carry 50mt

*Go through each for 2 sets each ramping up to GPP workout weight.

Metcon

Metcon (No Measure)

5 Rounds of:

Farmer Carry x 100meters (70, 53). Rest 90s.

*Hips/shoulders square and core tight

5 Rounds of:

Rowing Intervals: 5 x 400 Meters or Run 5x 200 meters. Rest 90s.

*Effort is at 80%

5 Rounds of:

Front Rack Carry x 100 ft Meters (53, 35). Rest 90s.

*Make sure elbows are tucked in front and core is tight. KB should NOT rest on shoulders.

35:00 Cap on this work

– Score = What is the first thing that comes into your mind when you think of Coach Luke. Comment on our fb page but only with a GIF.

Extra Credit

Double Tabata: (20s work/10s rest ) 8min

1a) Hollow Hold

1b) Suitcase KB Deadlift (light)