CrossFit Belleville – WOD

WarmUp

2 sets

X-Band Walks 10 steps in each direction

2sets

20 Walking Lunges

10 Deadlifts (empty BB)

Accummulate :90 in the

bottom of a (perfect) squat (once)

Mobility/Prep

Front Squat x5

1st Pull+Shrug x5

Muscle Clean x5

Power Clean x5

Strength/Skill

1) Front Rack Reverse Lunges: 5RM on each leg. (10min)

2) Warm-up Metcon Movements

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
L3: (115, 75)

L2: (95, 65) (Knee lifts)

*muscle ups:20 Push Press with the same weight used

for cleans.

Extra Credit

75 Banded Good Mornings

Weighted Sit Ups 3×10