CrossFit Belleville – WOD

Warm up/Mobility

Set-up all movements and perform 8 reps

of each:

– Box Jumps

– Jumping Pull-ups

– KBS

– Walking Lunges (total)

– T2B or Knee Lift

– Push Press

– Back Extensions or Supermans

– Wallballs

– Burpees

– Double Unders

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
L3: Sporty Fourty

L2: Dirty Thirty

L1: Plenty Twenty

Extra Credit

5:00 of Tissue Work