CrossFit Belleville – WOD

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Game

“Rowling” (No Measure)

Partner Rowling

* 1000 meters for time split between two partners

* 5 rounds each on the rower, looking to land exactly on 100 meter intervals (100-200-300…)

* The game is over when the screen says 1000 meters, so don’t reset the monitor

* There will be a penalty for the partner who gets off the rower for every meter they are under or over

* For example, if they land at 97 or 103, penalty is 3 **air squats**

* Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing

* They can sit ready on the erg as they wait

* 8 Minutes Cap

Weightlifting

Pre Wod

Skill + Snatch

On the 2:00 x 6 Sets:

3 Toes to Bar

2 Bar Muscle-ups/C2B/Pullups

1 Hang Squat Snatch

1 Squat Snatch

*Sets: 65-70-72-74-76-80% of 1RM Snatch*

Metcon

Air Conditioning (Time)

On the 5:00 x 4 Rounds:

20 Single Arm Dumbbell Snatches (50/35)

40 Air Squats

20/15 Calorie Row

*20minutes

L3: 35/25

L2: 25/15

Extra Credit

*3 x 12 Banded Lat Pull downs