CrossFit Belleville – WOD
WarmUp
**1 set**
10 PVC pass-throughs
10 ring rows
10 knee push-ups
10 PVC overhead lunges
**1 set**
10 PVC pass-throughs
10 kip swings
10 push-ups
10 PVC overhead lungs
**1 set**
:15 handstand hold (partial wall walk)
3-5 strict pull-ups
10 floor piked push-ups
10 air squats
**1 set**
:15 handstand hold (full wall walk)
5 kipping pull-ups
5 feet elevated (box) piked push-ups
10 air squats
Skill
1:00 max burpees-to-target
then…
2:00 max single-leg squats
Metcon
Metcon (AMRAP – Rounds and Reps)
– RX –
Partner AMRAP 12:
12 pull-ups
12 handstand push-ups
– Split reps as needed.
– INTERMEDIATE –
Partner AMRAP 12:
12 pull-ups
12 piked push-ups
– BEGINNER –
Partner AMRAP 12:
12 ring rows
12 push-ups
Metcon
Metcon (Time)
– RX –
3 rounds for time:
7 Muscle-ups
10 hang power cleans (185/125 lb)
– INTERMEDIATE –
3 rounds for time:
1:00 Muscle-ups
10 hang power cleans (135/95 lb)
– BEGINNER –
3 rounds for time:
7 strict pull-ups
10 hang power cleans (75/55 lb)
*15 minutes
Cool Down
**3 sets:**
10 Cuban presses (PVC)
10 ATY drills (no weight)