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CrossFit Belleville – WOD

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Warm up/Mobility


:30 Bike

10 Kang Squats

10 Box Step-ups

10 Ring Rows (False Grip)

Metcon Prep

*12 min

*Muscle Up Review*

*Figure out your hardest pulling progression to perform in the WOD*


Dunn (AMRAP – Rounds)

Complete as many rounds as possible in 19 minutes of:

3 muscle-ups

1 shuttle sprint, 5 yards, 10 yards, 15 yards

6 burpee box jump-overs, 20-in. box

On the burpees, jump over the box without touching it.
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.
To learn more about Dunn click here
– LEVEL 2 –


3 Chest-to-Bar Pull-ups

1 Shuttle Sprint

6 Burpee Box Jump Overs (14/10)

– LEVEL 1 –


3 Ring Rows

3 Assisted Push-ups

1 Shuttle Sprint

6 Burpees Over DB

**Shuttle Sprint: 6 Cal Bike

Cool Down


1:00 Banded Pull Aparts

1:00 Banded Hamstring Stretch / Side