CrossFit Belleville – WOD

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WarmUp

30 Seconds

Active Samson

Slam Ball Foot Taps

Slow Air Squats

Slam Ball Deadlifts

Active Spidermans

Slam Ball Squats

**Slam Ball Relay**

Teams of 3:

3 Rounds For Time:

Bear Crawl Down with Ball

10 Slamballs

Lunge Back with Ball

*Each Partner Goes 2 Times

Mobility

Front Rack Stretch on Box: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Weightlifting

Back Squat (EMOM 11 @ 70% x 2)

Metcon

Meter Maid (Time)

200 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Run

Extra Credit

5 x 20sec Hold Bottom of Push up