CrossFit Belleville – WOD

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Pre Wod

EMOM 5

8 Burpees

EMOM 5

30sec Hollow Hold

EMOM 5

15 Wall Balls

EMOM 5

30 sec Superman Hold

Metcon Prep

*12min

*Warm up the deadlift

*Have a plan for the metcon

Metcon

Double Dare (Weight)

On the 4:00 x 5 Rounds:

25/20 Calorie Assault Bike

50 Double Unders

5 Deadlifts

*Build in Deadlift Weight

* The aim is to choose heavy weights, but loads that you can complete under 20-30sec each round

* The score today is the heaviest weight lifted

After Party

3 rounds

20 Sit ups

15 Toes to bar

1min rest in between