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)