CrossFit Belleville – WOD
Mobility/Prep
5min
Tissue Work, 10 passes each.
– Lats
– Thoracic Spine
– Quads
– Adductors
How To:
10min
Rope Climb
Metcon
Metcon (Time)
4 RFT w. a partner:
2 Rope Climbs
10 Curtis P’s (115, 75)
20 Push-ups
1k Row
Rx+:(Legless RC)
L3: (95, 65)
L2: (mod RC /2 for 1) (75, 55) (Kipping PUs)
L1: (mod RC/ 2 for 1)(65, 35) (Box Push-ups)
40:00 Cap
Extra Credit
50-100 Banded Pushdowns
50-100 Banded Pull-aparts