CrossFit Belleville – WOD

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Metcon

Metcon Prep

KBS Practice: 3 x 6 KBS

Wall Ball Practice: 3 x 8 Wall Balls

Pull-up Practice: 3 x 5 reps.

Pistol Practice: 3 x 4 reps.

Metcon (Time)

100 KBS (53, 35)

100 Wallballs (20, 14)

800 Meter Run

100 Pull ups

100 Pistols

800 Meter Run

L3: (45, 35) (Assisted pistols)

L2: (35, 25) (14, 10)( Jumping Pull ups)(Lunges)

L1: (35, 25 Russian Swings) (10, 8)(Ring Rows) (Squats)