CrossFit Belleville – WOD

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Warm up/Mobility

Band x 2 rounds

20 Pull aparts

15 Lat pulldowns

10 Pass throughs

20 Pull aparts

15 Tricep pushdowns

10 OHS

Worlds Greatest Stretch

How To:

6min

Rope climb

Skill

EMOM 12

Odd : 2 Rope Climbs

Even: 15 Weighted Situps ( plate/ball/KB)

Metcon

Metcon (2 Rounds for reps)

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Squat Snatch (95/65)

Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Squat Snatch (75/55)

Calorie Row

L3: (55/35)

L2: (55/35) (75/55, 55/45)

L1: (35/25) (65/45, 45/35)

Extra Credit

L-Sit Hang 3 x 20sec