CrossFit Belleville – WOD

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WarmUp

Junkyard Dog (No Measure)

Mobility

3 Way Shoulder Stretch

Gymnastics

EMOM 10

Odd: 6 Ring dips/Box Tricep Dips

Even: 4 Heavy Seated DB Press

Metcon

Annie’s on the run (Time)

100 Double Unders, 50 Sit-ups, 200 Meter Run

80 Double Unders, 40 Sit-ups, 200 Meter Run

60 Double Unders, 30 Sit-ups, 200 Meter Run

40 Double Unders, 20 Sit-ups, 200 Meter Run

20 Double Unders, 10 Sit-ups, 200 Meter Run

*20min cap

*If you don’t have double unders, you are doing triple the amount of jumps…
*if not able to run: 200meter Row ONLY using legs

Extra Credit

2 sets of max Dead Hang