CrossFit Belleville – WOD

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Warm up/Mobility

1 Minute

Easy Bike / Row

Active Spidermans

45 Seconds / Row

Moderate Bike / Row

Active Samson

30 Seconds

Faster Bike / Row

Mountain Climbers

15 Seconds

Sprint Bike / Row

Burpees

Metcon

Death Race (Time)

5 Rounds:

15/10 Calorie Assault Bike / Row

10 Burpees

*12 min cap

*if not able to Bike/Row then 200m Run

Strength

Sled Pull (5 rounds)

25m Sled Drag

25m Reverse Sled Drag

*25min to complete all 5 rounds

Extra Credit

Savasana : 3min