CrossFit Belleville – WOD

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Metcon

Metcon (No Measure)

Endurance Row

600 Meters Moderate, 200 Meters Fast

400 Meters Moderate, 400 Meters Fast

200 Meters Moderate, 600 Meters Fast

*Straight Through With No Rest*

*12min cap

Metcon

StrictCoachK (EMOM 5)

5 Strict Pullups + 5 Strict Ring Dips

4 Strict Pullups + 4 Strict ring Dips

3 Strict Pullups + 3 Strict Ring Dips

2 Strict Pullups + 2 Strict ring Dips

1 Strict Pullups + 1 Strict ring Dips

Metcon

Metcon (No Measure)

AMRAP 12:

Max Calorie Assault Bike

[On the 0:00]: 2 Bar Muscle up

[On the 2:00]: 4 Strict Handstand push ups

[On the 4:00]: 4 Bar Muscle up

[On the 6:00]:8 Strict Handstand push ups

[On the 8:00]: 6 Bar Muscle up

[On the 10:00]: 112 Strict Handstand push ups

Metcon

Metcon (No Measure)

Strict Gymnastics

Accumulate 20 Wall Walks

*10min

Metcon

Metcon (No Measure)

Body Armor

3 Giant Sets:

30 Seconds Kettlebell Front Rack Hold

30 Seconds Kettlebell Rack Squat Hold

Max Effort L-Sit

Rest 2 Minutes Between Sets

*12min