CrossFit Belleville – WOD

WarmUp

2 Sets. Add weight for set 2

10 RDLs

8 Front Squats

6 Bar Facing Burpees

4 Power Cleans

Mobility/Prep

Glute Activation + Squat Mobility

2 Rounds of:

1a) Single Leg Hip Thrust x 5 ea. (1 ct at top).

1b) Cook Squats x 5 reps.

1c) X-Band Walk x 20s each direction

Weightlifting

Front Squat Box Squat (EMOM 5×5 @ 55-65%)

No break in between EMOMs

Power Clean (E90sO90s 5×3 @75%)

Metcon

Tugboat (Time)

2 RFT:

25 Power Cleans (115, 75)

25 Bar Facing Burpees

L3: (95, 65)

L2: (75, 55)

L1: (65, 45) (Burpees)

Extra Credit

GHD Back Extensions: 3 x 15

(1 ct glute squeeze at top).