CrossFit Belleville – WOD

Mobility/Prep

Run 400 Meters or Row 500m,

or Assault Bike x 60s,

8 Burpees

20 Mt. Climbers

8 Push-ups

10 Scorpions

10 Air Squats

Run 200m or Row 200 or Assault

Bike x 30s.

Metcon

Metcon (No Measure)

EMOM 40:

Minute 1: 45s Assault Bike

Minute 2: 45s Row

Minute 3: 12 Burpees

Minute 4: 24 Mt. Climbers

Minute 5: Rest

Alternate Scaling Options:

– Assault bike: 200 meter run

– Row: 30s SDHP (53, 35)

Extra Credit

5:00 of Static Stretching