CrossFit Belleville – WOD

Metcon

Metcon (3 Rounds for reps)

With a partner:

Minutes 0:00-15:00

Max Rounds of:

10 DB Man Makers Variation

– 1 Renegade Row Right Arm + 1 Push

Up + 1 Renegade Row Left Arm + 1

Power Clean + Front Rack Forward Lunge

in place each leg + DB Push Press

500 Meter Row

15:00-30:00

Max Rounds of:

800 Meter Run

30 Pull-ups

30 Hollow Rocks

*Split work however desired. One athlete

works at a time.

30:00-40:00

Increase by 10 reps each round:

10 DB Snatches 50/30

10 Double Unders

20 DB Snatches

20 Double Unders

30,40,50…..