CrossFit Belleville – WOD

WarmUp

2 rounds

5 Deadlifts

5 Front Squats

5 Overhead Squats

5 Hang Power Cleans

5 Strict Press

5 Push Press

5 Push Jerk

5 Thrusters

Mobility

Tissue Work x 10 passes each:

– Pick 3 spots they are most

sore and devote about 1:00 to each.

Weightlifting

Hang Power Clean (4 x 4)

Adding weight each set.

Front Squat (4 x 5)

Adding weight each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 w. a partner:

20 Calorie Row

20 HPC (115,85)

20 Goblet Squats (53, 35)

20 KBS (53, 35)

L3: (95, 65)

L2: (35, 25) (75, 55)

L1: (30, 20) (65, 45)