CrossFit Belleville – WOD

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WarmUp

Get into your team of 4 and each athlete complete in any order:

30 Double Unders

21 Wallballs

15 KBS

9 Burpee Pull-ups

30 Double Unders

Metcon

Metcon (AMRAP – Reps)

In teams of 4:

EMOM 24:

Minute 1: Max Walballs (20, 14)

Minute 2: Max Double unders

Minute 3: Max KBS (53, 35)

Minute 4: Max Burpee Pull-ups

*All 4 athletes working. When the 60s is up they will rotate stations. Score = total reps completed.

Rest 2:00

AMRAP 10 in the same team of 4:

Carry Relay

25m Front Rack Carry (53, 35)

25m Farmer Carry (53, 35)

*one athlete completes 50m intervals at a time

*Score total = total reps + points (1 for each 25m interval)

L2: (14, 10) (45, 25) (Burpees)

L1: (10, 8) (35, 25 Russian Swings) (Squat Thrusts)