CrossFit Belleville – WOD

Mobility/Prep

Limber 11

Weightlifting

Strength/Skill

20min

Choose 1 Strength Movement

that you missed from the week

Metcon

Metcon (Time)

30 S20H (115, 75)

60 Air Squats

30 Front Squats (115, 75)

Rest 2:00

20 Push Press

40 Air Squats

20 Weighted Alt. Step-ups (24,20) (35, 25)

Rest 2:00

20 Ring Dips

20 Air Squats

20 Weighted Alt. Step-ups (24,20) (35, 25)

L3: (95, 65)

L2: (75, 55) (50 Push-ups for Ring Dips)

L1: (65, 35) (Box Push-ups)

22:00 Cap

Extra Credit

Accumulate:

100 Banded Leg Curls

100 Banded Pull-aparts