CrossFit Belleville – WOD
Warm up/Mobility
Run or Row 400 Meters
Then,
8 Thrusters
30 Single Unders
8 Thrusters (add weight)
30 Double Unders or Attempts
8 thrusters (metcon weight)
30 Double Unders or Attempts
Metcon
Metcon (Time)
5 Rounds of:
400 Meter Run/ 500 Meter Row
30 Double Unders
15 Thrusters (105/75)
Rest 60s.
L2: (40s Double Under Attempts) (95/65)
L1: (200-300m Run) (50 Single Unders) (45/35)
25:00 Cap
Extra Credit
AMRAP 8:
Unilateral KB Carry x 25mt
DB Split Squat x 6 each.
Banded Pull-aparts x 15