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CrossFit Belleville – WOD

WarmUp

Dynamic Warm up (No Measure)

High Knees

Butt kicks

Over the fence

Lunge/twist

Backwards jog

Shuffle

Double tap

Long Jump

belly up sprint

Belly down sprint

Mobility

5 min Ankle/Calves

Metcon

Metcon (Time)

Run 800 Meters

40 Russian KBS (70, 53)

15 Strict Pull-ups

Rest 2:00

Run 800 Meters

30 Russian KBS

10 Strict Pull-ups

Rest 2:00

Run 800 Meters

20 Rusian KBS

5 Strict Pull-ups

30:00 Cap

Rx+:(Strict C2B Pull-ups)

L3: (53, 35)

L2: (45, 25) (Knee Lifts)

L1: (35, 25) (Abmat Sit-ups

Extra Credit

Accumulate:

100-150 Banded Leg Curls each Leg

100-150 Banded Pushdowns