CrossFit Belleville – WOD

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Warm up/Mobility

“Rowling” (No Measure)

*5 rounds

Gymnastics

EMOM 12

Odd: 6 HSPUs

Even: 12 DB Reverse Lunges (6 each leg)

Metcon

Free Fall (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

20/14 Calorie Row

20 Kettlebell Swings (55/35)

20 Wallballs (20/14)

L3: (45/25)

L2: (35/20) (14/10)

L1: (25/15) (12/8)

Extra Credit

3 x 5 DB (HEAVY) Shoulder Press with a 5 sec tempo lowering