Oh April!

CrossFit Belleville – WOD

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M.I.R. (No Measure)

AMRAP 30 (with a Partner)

Station 1: “Michalski”

0:00-10:00, Partner A:

23 Wall Ball Shots (20/14 lb)

53 Double-Unders

Partner B performs AbMat Sit-Ups*

Station 2: “Irvine”

10:01-20:00 partner A:

30 Alt DB Snatches (50/35 lb)

14 Box Jumps (24/20 in)

Partner B performs Wall Sit*

Station 3: “Rittner”

20:01-30:00, Partner A:

12 Deadlifts (225/155 lb)

860m Run **

Partner B performs Burpees*

(**Run: 860m Row)

*This is a partner workout with three 10-minute AMRAPs, where Partner A does as many reps as possible of the work prescribed for the current station while Partner B does the asterisked movement (Partner A may only work while Partner B is working). Partners move to the next station together after 10 minutes. Partners may switch as needed.

This “M.I.R.” Hero WOD is dedicated to the three fallen officers of the Milwaukee Police Department, Officer Michael Michalski, Officer Charles Irvine Jr., and Officer Matt Rittner. All died on duty 2018/2019