CrossFit Belleville – WOD

WarmUp

9 Essential Movements of CF

*10 Reps of each movement

Mobility/Prep

X-Band Works

10 Small Steps forward,

backward and laterally

Strength/Skill

1) Clean and Jerk: 8 x 2, adding weight

2) 1-Arm DB Rows: 3 x 12 ea.

3) Russian Twists: 3 x 20.

Metcon

Metcon (AMRAP – Rounds and Reps)

30 DUs

20 Air Squats

6 Clean and Jerks (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

15:00 Cap