CrossFit Belleville – WOD

WarmUp

Abmat Pizza Game

*For every drop athletes will complete:

8 Lunges in Place alternating

10 Shoulder Taps

10 Banded Pull-aparts

+

Warm-up all Movements

– Power Snatch + OHS

– T2B + Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

With a running clock with a partner:

0:00-10:00

Max Rounds of:

20 Overhead Squat (95, 65)

20 T2B

20 Burpee Box Jumps (24, 20)

12:00-22:00

Max Rounds of:

16 Power Snatch (95, 65)

16 Pull-ups

16 Burpees

24:00-34:00

Max Distance Farmer Carry (70, 53)

Rx+:(115, 75) (C2B Pull-ups)

L3: (75, 55)

L2: (65, 45) (Knee Lifts) (Band Assisted Pull-ups)

L1: (55, 35) (Reverse Crunches) (Barbell Rows for Pull-ups)

Score = total reps + distance farmer carry

Extra Credit

1) Alternating DB Curls: 3 x 20. Rest 45s.

2) Banded Pushdowns: 3 x 25. Rest 30s.