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CrossFit Belleville – WOD

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WarmUp

**1 set*

:30 pvc pipe pass through.

:30 pvc pipe around the world.

:30 good mornings

:30 box step-ups.

:30 hang from the pull-up bar.

:30 hollow hold

**1 set*

:30 pvc pipe pass through.

:30 pvc pipe around the world

:30 good mornings

:30 box step-ups.

:30 kip swing.

:30 hollow hold

*5 minutes to work on Pullups and scaling options and Toes to Bar and scaling options

Skill

Toes-To-Bar

2 sets:

Max unbroken toes-to-bars

– Rest 3:00 between sets.

Metcon

Stamina

EMOM 12:

4 DB box step-ups (20/24 in) (20/35 lb)

6 box jump-overs

Metcon (AMRAP – Rounds and Reps)

– RX –

AMRAP 10:

8 pull-ups

6 sit-ups

4 burpee box step-overs (16/20 in)

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

AMRAP 10:

8 ring rows

6 sit-ups

4 burpee box step-overs (12/14 in)

Cool Down

Accumulate:

1:00 doorway pec-stretch/side

1:00 PVC Cuban presses