“Excitement comes from achievement. Fulfillment comes from the journey.

CrossFit Belleville – WOD

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WarmUp

0:30 Row

0:30 Push-Up to Down Dog (pedal the calves in down dog)

0:30 Single Unders

0:30 Row

**PULL-UPS**

10 Scap Retractions

5 Kip Swings

1-3 Strict Pull-Ups/Ring Rows

5 Pull-Ups

**SIT-UPS**

5 Abmat Sit-ups

**DOUBLE UNDERS**

20 Single Unders

20 Double Unders

Metcon

Harbormaster (Time)

5 Rounds For Time:

20 Pull-ups

30 Sit-ups

400 Meter Row

50 Double Unders

Rest 2 Minutes

*40 minutes

Cool Down

1:00 Up-Dog