Announcements

Bring a Friend Day is back Wednesday, May 22nd! Gather up your spouses, significant others, family members, neighbors, co-workers, etc. and bring them down to CFB for a FREE CrossFit workout.

CrossFit Belleville – WOD

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Warm up/Mobility

3 min Skip and Active stretch

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats
Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Weightlifting

2 sec pausing Front Squat (EMOM 9 @60-65%)

One 2 second pausing Front Squat + One Front Squat

Metcon

Undercover (Time)

3 Rounds:

15 Power Cleans (115/80)

20 Push-ups

2 Rounds:

27/21 Calorie Row

75 Double Unders

1 Round:

35/25 Calorie Assault Bike

*20min cap

L3: 95/65

L2: 75/55

Extra Credit

400m Run