CrossFit Belleville – WOD

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WarmUp

3 Rounds:

40 Seconds Push-up to Down Dog

40 Seconds Slow Air Squats

40 Seconds Hold Variations

***Holds:***

**Round 1:** Front Plank

**Round 2:** Hollow Hold

**Round 3:** Arch Hold

Strength

Front Squat (EMOM 9 x 2 @ 70%)

Metcon

Open Road (AMRAP – Rounds and Reps)

AMRAP 20:

30 AbMat Sit-ups

20 Wallballs (20/14)

100 Meter Farmers Carry (50s/35s)

After Party

3 rounds

4 Turkish Getups (2 per arm)

4 Z Press (with Kettlebell)