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