CrossFit Belleville – WOD

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WarmUp

“Rowling” (No Measure)

5 rounds.

*115meters

*every missed meter=1 Burpee

Gymnastics

15min on Bar Muscle up/Chest to bar/Pull up

Metcon

Say again? (Time)

3 Rounds:

750 Meter Row

50 Air Squats

5 Bar Muscle ups

L3: less BMU

L2: 5 Chest To Bar

L1: 5 Pull ups

*25min Cap

Extra Credit

The Routine

3 sets

The Overhead Crunch: 12 reps

Reverse Crunch: 12 reps

Janda Sit-up: 12 reps

Frozen V Sit: 15sec

Extended Plank: 45 seconds