CrossFit Belleville – WOD

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WarmUp

:30s Warm up (No Measure)

30sec Row

30sec Inchworm Push ups

30sec Row

30sec Active Samson

30sec Row

30sec Squats

Mobility/Prep

5 Dive – bombers

Crab Walk (half length forward,half back/hips high up/fingers pointed away from body)

2 rounds

Gymnastics

EMOM 8

Odd: 1-3 Ring Muscle ups

Even: 8 Push ups

Metcon

The good life (Time)

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24/20)

*17min

Extra Credit

Windshield wipers

5×6

(floor/with barbell/hanging from rig)