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CrossFit Belleville – WOD

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WarmUp

**1 set:**

40 single-unders

10 bodyweight split squats /leg

** 1 set**

30 double-unders

10 bodyweight lunges /leg

AMRAP 4:

:30 Row

5 Romanian Deadlift

:30 Row

5 Deadlift

Strength

EMOM 14:

Min. 1 | 3 deadlift

Min. 2 | 12/9 cal. row

– Increase loading and pace across as many sets as possible.

Metcon

Metcon (Time)

– RX –

5 rounds for time:

15 barbell lunges (95/135 lb)

75 double-unders

– INTERMEDIATE –

5 rounds for time:

15 barbell lunges (65/95 lb)

1:00 double-unders

– BEGINNER –

5 rounds for time:

15 barbell lunges (35/45 lb)

75 single-unders

*15 minutes

Cool Down

**2 sets:**

:30 lacrosse ball calf roll/leg

:30 lacrosse ball foot roll/foot