September 2022

CrossFit Belleville – PT Joanne View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 22 6 Deadlifts (95) 9 KB Step overs (25) 12 Ring Rows 15 Russian KBS (25) 100m Farmers Carry (2 KBs / 25s)

CrossFit Belleville – PT Elizabeth & Tony View Public Whiteboard Metcon Pull up accessory work

CrossFit Belleville – PT Colleen View Public Whiteboard Metcon

CrossFit Belleville – PT Elizabeth & Tony View Public Whiteboard Metcon Pull up accessory work Single Db Row 4 x 10 -35lbs Ring rows 3 x 8 Pull up w. :3 hold on top 3 x 2 (Black Band) Pull up 2 x 6 Reps (Black & Red Band)

CrossFit Belleville – PT Colleen View Public Whiteboard Metcon

CrossFit Belleville – PT Joanne View Public Whiteboard Metcon Tippy Toes (Time) 10 Rounds For Time: 10 Toes to Bar 10 Burpees 100 Meter Run *22 minutes*Knee Raises

CrossFit Belleville – PT Elizabeth & Tony View Public Whiteboard Metcon Powerless (AMRAP – Reps) 5 Rounds x AMRAP 3: 21/15 Calorie Row 9 Box Jumps (30″/24″) Max Power Cleans Rest 1:30 Between Rounds Round 1: (95/65) Round 2: (135/95) Round 3: (155/105) Round 4: (185/135) Round 5: (225/155) *Score = Total Power CleansBox :

CrossFit Belleville – PT Colleen View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 22 50 Situps 50 Push ups 50 Reverse Lunges *Every 3 min 50 meter Farmers Carry (2 KBs/25lbs)

CrossFit Belleville – PT Elizabeth & Tony View Public Whiteboard Metcon All About the Benjamins (AMRAP – Rounds and Reps) AMRAP 30: 100 AbMat Sit-ups 100 Push-ups 100 Reverse Lunges Every 3 Minutes [Starting at 0:00]: 100 Meter Farmers Carry (50s/35s) *Score = Total Rounds + Reps, not counting farmers carry Pull up accessory work

CrossFit Belleville – PT Colleen View Public Whiteboard Metcon Metcon (AMRAP – Reps) 5 Rounds x 3 minutes 12 Row Cal 8 Step ups (Stack plates 4 25s) Max Power Cleans Rest 1:30 between rounds Round 1: 25 lbs Round 2: 35 lbs Round 3: 45 lbs Round 4: 55 lbs Round 5: 65 lbs