CrossFit Belleville – WOD

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Warm up/Mobility

Buddy Relay

AMRAP 10:

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.

Weightlifting

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

*Alternating

*Build to moderate weight

*Forward Lunge

Metcon

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