CrossFit Belleville – WOD

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WarmUp

60 Seconds

Easy Shuttle Runs

Lateral Box Step Overs

40 Seconds

Moderate Shuttle Runs

Inchworm to Push-up

30 Seconds

Faster Shuttle Runs

Box Facing Step-ups

5/3/1 – Wendler

Deadlift (Deload)

40% x 5

50% x 5

60% x 5

Metcon

4-Wheel Drive (AMRAP – Reps)

5 Rounds:

AMRAP 4:

21/15 Calorie Assault Bike

15 Burpee Box Jumps (24/20)

Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

*score is the slowest round (least shuttle runs)

After Party

3 x 12

Hip Thrusts with barbell on Bench