CrossFit Belleville – WOD

WarmUp

Dynamic Warm-up

– High Knees

– Butt Kickers

– Frankestein

– Walking Lunges w. a twist

– Carioca

– Jumping Jack Shuffle

– Broad Jumps

– Back peddle

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 With a partner:

150 Meter Row

10 Pull-ups

10 Push Press (115, 75)

30 Double Unders

*One athlete completes a full round at a time.

L3: (95, 65)

L2: (75, 55) (30s Attempts)

L1: (65, 35) (30 Single Unders)