CrossFit Belleville – Little Spartans

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Warm up 3 (No Measure)

20 Mountain climbers

10 Push up

20 Walking Lunges

10 V-Rolls

20 Air squat

10 Cook Squats

Warm-up

Rob the Nest

Constable Hovingh (No Measure)

EMOM 28 (partners-7 rounds)

Min 1: Double Unders -30sec each-

Min 2: Synchro Toes to bar – 30 sec-

Min 3: Bike – 30 sec each –

Min 4: Synchro Thrusters (75/55) – 30 sec –

2 min Rest

10 minutes to accumulate

52 Strict Pull ups

One partner is working the other one is holding the bottom

of a Goblet Squat (55/35)

* 28 for his years of service

** 52 for his age

Skill

Sumo Deadlift High Pull

Deadlift

High Pull