CrossFit Belleville – WOD
Game
Abmat Pizza Game
– Every time someone gets their
“pizza” knocked off they perform
5 Air Squats, 5 Push-ups, 5 Situps
Mobility/Prep
With your partner:
10 Sit-ups
10 Hang Muscle Cleans each
(empty bar)
10 Bar Facing Burpees each
– Add weight and repeat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 33 w. a partner:
20 Hang Power Cleans (135, 95)
400 Meter Run
20 Bar Facing Burpees
400 Meter Run
20 T2B
L3: (115,75)
L2: (95, 65) (Knee Raises)
L1: (65, 35) (Sit-ups) (Burpees)
Alternate Scaling Options:
– Running: 500m Row, 90s Bike,
or 100 Double Unders + 50
Air Squats for each 400m run.
– Hang Power Cleans: Russian
KBS (53, 35)