CrossFit Belleville – WOD

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Metcon

Moves like Jagger (3 Rounds for reps)

“you wanted control.. so we waited”

AMRAP 10

Buy-In: 50 Goblet Lunges (53/35 lb)

Partner 1:

10 Hand Release Deadlifts (225/155 lb)

10 Box Jumps (30/24 in)

Partner 2:

Kettlebell Hold in Bottom of Squat (53/35 lb)

Alternate each round.

*For the buy-in one partner must work at a time.

*While partner 1 is working to complete a full round of deadlifts and box jumps, partner 2 is holding a kettlebell in the bottom of the squat.

*Hand release deadlifts require that the hands be released from the barbell at the bottom of the lift when the bumpers have touched the floor. Bars must not be dropped from the waist.

REST 3 min

“I put on a show.. now we’re naked”

AMRAP 20

Partner 1:

6 Handstand Pushups

9 Thrusters (95/65)

12 Wall Balls

Partner 2:

Plank Hold

*Partner 1 completes a full round before switching.

REST 2 min

“You say I’m a kid my ego is big

I don’t give a shit and it goes like this”

5 min max Double unders.

*one person works at a time.