CrossFit Belleville – WOD
WarmUp
With a partner complete:
200m Relay x3 each
*These are fast jogs not sprints!
Mobility
Worlds Greatest Stretch x 20-30s each position
Gymnastics
EMOM 10:
ODD Minutes: 150 Foot Heavy Farmer Carry
EVEN Minutes: 30s handstand hold or Handstand Walk
Metcon
Metcon (Time)
Row 250 meters
50 Air Squats
25 Hang Power Cleans (115, 75)
Row 500 meters
50 Walking Lunges
20 S20H (115, 75)
Row 750 meters
50 T2B
15 Hang Squat Cleans
*20:00 Cap
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
Extra Credit
Hollow Hold: Accumulate 60s