CrossFit Belleville – WOD

View Public Whiteboard

Warm up/Mobility

Buddy Relay


10 Box Step-ups

10 Air Squats

100 Meters of “Rowling”

*Goal is to land exactly on 100 meters. Complete jumping air squat as penalty before other partner can begin their round. Switch after completing full rounds.


Front Rack Lunge (EMOM 8 x 6 (Total))


*Build to moderate weight

*Forward Lunge


Megalodon (Time)

Teams of 2:

6 Rounds:

12 Box Jumps (30/24)

21 Dumbbell Front Squats (50s/35s)

500 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

*28min cap

L3: 24/20

L2: 24/20, 35/25

L1: Step ups, 25/15

Extra Credit

3 rounds

10 V-ups

5 Bob Marleys