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.

CrossFit Belleville – WOD

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WarmUp

EMOM Warm-Up (No Measure)

6 min:

6 WallBall

5 Push ups

4 Medball Cleans

Mobility

Ankle stretch – 45sec each

Wrist Stretch – 1min

Weightlifting

Thruster (3RM)

*15min

Metcon

Wall Street (Time)

3 Rounds:

800 Meter Run

40 Kettlebell Swings (53/35)

40 Wallballs (20/14)

*30min cap

If unable to run: 1000m Row or 55/40 Calorie Assault Bike

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