CrossFit Belleville – WOD
WarmUp
6 min for Quality
5 Squats
4 Push ups
3 Cook Squats
2 Down Ward dog to Push up
1 Burpee
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
5/3/1 – Wendler
Front Squat (5/5/5+)
Warm up sets
40% x 5
50% x 5
60% x 5
Working sets
65% x 5
75% x 5
85% x 5+
Remember to add #20 on your 1RM
Shoulder Press (5/5/5+)
Warm up sets
40% x 5
50% x 5
60% x 5
Working sets
65% x 5
75% x 5
85% x 5+
Remember to add #10 on your 1RM
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
*10min cap