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)