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CrossFit Belleville – WOD

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WarmUp

Barbell Warm up -(Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts
*Once with a PVC and the with a Barbell

Mobility

Child’s Pose: 1 Minute

Ankle Stretch: 40 Seconds (Each Side)

Weightlifting

Snatch Complex – Dead/Pull/Snatch (Build to a heavy BUT goodlooking complex )

Snatch Grip Deadlift

Snatch Pull

Snatch
*20 min

Metcon

Bamm-Bamm (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wallballs (20/14)

40 Alternating Dumbbell Snatches (50/35)

30/24 Calorie Assault Bike

20 Toes to Bar