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