CrossFit Belleville – WOD

WarmUp

5:00 Dance Party

2 Sets of:

5 Muscle Cleans

5 Front Squats

3 Squat Cleans

3 Hang Squat Cleans

Mobility/Prep

Heavy-ish Russian Swings: 3 x 10.

– Squeeze glutes hard at the top of the movement but do not

over-extend.

Clean Combo (1RM)

Clean + Hang Clean

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:

50 Thrusters (95, 65)

50 Lateral Burpees

L3: (75, 55)

L2: (65, 35)

L1: (45, 25)

Extra Credit

Single Leg BB RDLs: 3 x 6 ea.