CrossFit Belleville – WOD

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WarmUp

Teams of 2 Relay

AMRAP 8:

10 AbMat Overhead Walking Lunge (Right Arm)

5 AbMat Sit-ups

10 AbMat Overhead Walking Lunge (Left Arm)

*Other Parter: Dumbbell Front Rack Hold (35’s/25’s) *

Mobility

Couch Stretch: 1 Minute Each Side

Gymnastics

15 min to work on Muscle ups or your hardest progression

Metcon

Pharmacy (Time)

5 Rounds:

50 Walking Lunges

30 AbMat Sit-ups

12 Dumbbell Power Cleans (50s/35s)

L3: 35/25

L2/1: 25/15

*25min cap

Extra Credit

4 sets

8 Tempo Ring Rows

(3sec up/5sec down)