Bring a Friend Day is back Wednesday, May 22nd! Gather up your spouses, significant others, family members, neighbors, co-workers, etc. and bring them down to CFB for a FREE CrossFit workout.

CrossFit Belleville – WOD

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30 Seconds

Side Lunges

Inchworm to Push-up

Active Samson

Reverse Lunges

Chest Stretch

Slow Air Squats

Jumping Lunges

Child’s Pose

Jumping Air Squats

Barbell Warmup

*30 Seconds: *

Back Rack Reverse Lunges

Good Mornings

Pausing Back Squats -2sec-

Strict Press & Reach

Romanian Deadlifts

Pausing Front Squats -2sec-

Metcon Prep

*Build in weight in reverse order so that we finish on the Back Squat, which is the first of the three AMRAPs today:

1. Deadlifts

2. Bench Press

3. Back Squats



Bar Star (AMRAP – Reps)

Teams of 3:


50 Back Squats (155/105)

50 Back Squats (185/125)

AMRAP Back Squats (225/145)

Rest 3 Minutes


50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes


50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

* Score is total reps at the last barbell on each movement added up together

Extra Credit

Murph Prep

Every 2min

Round 1: 2 Pull ups 4 Push ups 6 Squats

Round 2: 3/6/9

Round 3: 4/8/12

Round 4: 5/10/15