CrossFit Belleville – WOD

WarmUp

Rowling in Teams of 2:

Each athlete will complete 5 sets

Missed meters = burpees

Mobility

5min

Foam Roll or Lacrosse Ball

How To:

10 min Teaching the Power Snatch.

Set up/3 Positions/3 Pulls

Metcon

Metcon (Time)

In teams of 2:

Run 1 Mile

100 Overhead Squats (75,55)

Run 1 Mile

100 Power Snatches (75, 55)

Run 1 Mile

Running Subs: 2k Row/2mile Bike/500 DUs

L3: (65, 45)

L2: (55, 35)

L1: (45, 25)

35:00 Cap. One person works. Split work however desired.

Extra Credit

Banded Leg Curls x 100 each