Announcements

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.
Mother’s Day WOD & Mimosas is this Sunday! Sign up now and RSVP in Facebook event to let us know if you are bringing someone!

CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds

Easy Row

Active Samson

Moderate Row

Reverse Lunges

Faster Row

Jumping Lunges

Banded Steps

Air Squats

Barbell Warm up (2 Rounds each)

5 Deadlift

5 Hang Muscle Cleans

5 Push Press

Couch Stretch (45sec per leg)

Strength/Skill

EMOM 12

Min 1: 20 sec Dead Hang

Min 2: 10 BB Push Press

*alternate minutes with partner

Metcon

Boat trip (Time)

21-18-15-12-9:

Row Calories

Goblet Squats

*One partner works at a time.

*Both partners complete all reps.

*25min cap