CrossFit Belleville – WOD

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WarmUp

6 Minutes Total

1 Minute Bike

30 Seconds Active Samson

1 Minute Bike

30 Seconds Hollow Hold

1 Minute Bike

30 Seconds Inchworm to Push-up

1 Minute Bike

30 Seconds Superman Hold

Metcon Prep

Warm up Squat Cleans

*10minutes

Metcon

Absolute Gift (Calories)

3 Rounds:

Partner 1: 1 Minute Bike Calories

Partner 2: 1 Minute Bike Calories

Partner 1: 2 Minute Bike Calories

Partner 2: 2 Minute Bike Calories

Partner 1: 3 Minute Bike Calories

Partner 2: 3 Minute Bike Calories

During 1 Minute Break: 1 Strict Pullup + 4 Toes to Bar + 1 Squat Clean

During 2 Minute Break: 2 Strict Pull Ups + 8 Toes to Bar + 2 Squat Cleans

During 3 Minute Break: 3 Strict Pullups + 12 Toes to Bar + 3 Squat Cleans

* The score at the end of the workout is total calories accumulated as a team

* Squat Clean weight is meant to feel moderate to heavy. (around 70% of 1 RM)