Announcements

Potluck + Banner Raising Ceremony this Saturday at 11:30am! We hope you can all come out! Head to our Facebook event for more details and to RSVP!

CrossFit Belleville – WOD

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WarmUp

EMOM Warm-Up (No Measure)

6 min:

6 WallBall

5 Push ups

4 Medball Cleans

Mobility

1 min Downward dog

1 min Pigeon Pose

Skill

EMOM 12

Min 1: 5 Strict Pull ups

Min 2: 5 Strict Handstand Pushups

Min 3: Rest

Metcon

Old Town Road (Time)

6 Rounds:

15/12 Calorie Assault Bike

50m Farmers Carry (53s/35s)

9 Strict Toes to Bar

*25min

Extra Credit

2 sets

12 DB Row

3 Pull up holds (chin over the bar) for 5sec