CrossFit Belleville – WOD

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Warm up/Mobility

PVC Game

*Every time PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Alt. Step-ups

400 Meter Run

Gymnastics

3 Rounds for Quality:

10s L-Sit Hold/Hang

10s Ring Support

20s Handstand Hold or Walk

Metcon

Metcon (Time)

4 Rounds of:

Run 400 Meters

20 Ground to Overhead (95,65)

12 Burpees to a Plate

L3: (75,55)

L2: (55,45)

L1: (4 Rounds) (200-400m Run) (45,35) (10 Burpees)

22:00 Cap

Extra Credit

AMRAP 3:

Max Distance Farmer Carry, UB (heavy)

AMRAP 3:

Max Distance Double KB OH Carry (light)