CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Easy Bike

Easy Row

Easy Shuttle Runs

Walking Spidermans

Moderate Bike

Moderate Row

Moderate Shuttle Runs

Walking Samson Stretch

Faster Bike

Faster Row

Faster Shuttle Runs

Inchworm to Push-up

Mobility

Weightlifting

Metcon

Triple Threat (3 Rounds for time)

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100/70 Calorie Assault Bike

*30 Minute Cap*
COVID19 Alternatives:

100 Burpees

75 Box Jumps

80 Jumping Lunges

100 KBS

Score each round individually