CrossFit Belleville – WOD
WarmUp
PVC Warm-Up
10 Pass-Throughs
10 Overhead Presses
10 Good Mornings
10 Overhead Lunges (in-place)
10 Deadlifts
10 PVC Around-the-Worlds
****10 Jumping Jacks in between each exercise***
Strength
Deadlift (EMOM 10)
3 Deadlift + 20 sec Hollow Hold
*same weight for all reps
*60-65%
Metcon
Napalm (Time)
2 Rounds
10 Muscle-Ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (20/14)
L3: 5 Muscle Ups
L2: 10 Pulls + 10 Pushes, 185/135
L1: 5 Pulls + 5 Pushes, 12 Burpees, 95/65, 20 WB
*20 min Cap
Equipment Free
2 Rounds for Time
20 Strict Handstand Push-Ups or Pike Push-Ups
60 Walking Lunges
60 Wide-Stance Unloaded Good Mornings
20 Burpee Squat Jumps
*20min Cap