CrossFit Belleville – WOD

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Warm up/Mobility

Rowing Technique x 5 minutes then,

AMRAP 8, alternating rounds with your partner:

Row 150 meters

*Partner completes 10 air squats, 10 abmat sit-ups

*I.e. one person rows 150 meters while the other athlete completes air squats + sit-ups. Once athlete is done on rower, partners switch places.

Metcon

Metcon (Time)

With a partner:

2k Row

100 Wallballs (20, 14)

1k Row

100 Wallballs

2k Row

L2: (14, 10)

L1: (10, 8)

31:00 Cap

*Alternate Scaling:

– 8:00 Bike for each 2k Row and 4:00 Bike for each 1k Row

Extra Credit

100 Double Leg Banded Leg Curls

*after each set complete a 10s Hollow Hold