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CrossFit Belleville – PT Joanne View Public Whiteboard Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats*Jumping Pull ups
Last One!
CrossFit Belleville – PT Elizabeth & Tony View Public Whiteboard Metcon Pull up accessory work
Almost done
CrossFit Belleville – PT Elizabeth & Tony View Public Whiteboard Metcon Pull up accessory work Single Db Row 4 x 10 -35lbs Ring rows 3 x 8 Pull up w. :3 hold on top 3 x 2 (Black Band) Pull up 2 x 6 Reps (Black & Red Band)
19
CrossFit Belleville – PT Joanne View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 22 6 Deadlifts (95) 9 KB Step overs (25) 12 Ring Rows 15 Russian KBS (25) 100m Farmers Carry (2 KBs / 25s)
Wednesday
CrossFit Belleville – PT Elizabeth & Tony View Public Whiteboard Metcon Pull up accessory work
Monday
CrossFit Belleville – PT Elizabeth & Tony View Public Whiteboard Metcon Pull up accessory work Single Db Row 4 x 10 -35lbs Ring rows 3 x 8 Pull up w. :3 hold on top 3 x 2 (Black Band) Pull up 2 x 6 Reps (Black & Red Band)
18
CrossFit Belleville – PT Joanne View Public Whiteboard Metcon Tippy Toes (Time) 10 Rounds For Time: 10 Toes to Bar 10 Burpees 100 Meter Run *22 minutes*Knee Raises
Action
CrossFit Belleville – PT Elizabeth & Tony View Public Whiteboard Metcon Powerless (AMRAP – Reps) 5 Rounds x AMRAP 3: 21/15 Calorie Row 9 Box Jumps (30″/24″) Max Power Cleans Rest 1:30 Between Rounds Round 1: (95/65) Round 2: (135/95) Round 3: (155/105) Round 4: (185/135) Round 5: (225/155) *Score = Total Power CleansBox :