CrossFit Belleville – WOD

Mobility/Prep

500 Meter Row

Mobility 4min

Foam Roll T-Spine/Upper back

Ankle

2RNDS:

5 Hollow Rocks

5 Hang Squat Clean Empty Bar

5 Kipping Knee Raise

5 Hang Squat Clean

5 TTB

Metcon

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Strength/Skill

Barbell Curls 3×8

Shrugs 3×8

Bent Over DB Reverse Fly 3×8

Extra Credit

Static Stretch