CrossFit Belleville – WOD

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Metcon

Metcon (No Measure)

Ass Bike Wars

5 Rounds

-Foam Roller in middle-

20sec : War

40sec: Peace

*5 Min

Metcon (No Measure)

Body Armor

Double Dumbbell/Kettlebell Farmers Carry

5 Rounds

40sec on

20sec off

Heavy Dumbbells/Kettlebells

*5 Min

*stay in your square if fitness

Rope/Handstand Hold EMOM (EMOM 12)

Alternating:

1 Rope Climb

30sec Handstand Hold
*Option B: 12 min Rope Climb Practice

Metcon (No Measure)

Body Armor

3 Giant Sets:

7 Double Dumbell Strict Press

14 Double Dumbbell Bent Over Row

28 Banded Pull-Aparts

Rest 2 Minutes Between Sets

*15 Min

Metcon (No Measure)

Midline

12-10-8-6-4-2

Weighted Sit ups

Toes to bar

30 Sec Plank after each round

*12 Min