CrossFit Belleville – WOD

Warm up/Mobility

Set-up Sleds and complete 2 50 meter push at moderate effort

5 Hang Muscle Cleans

5 Push Press

5 Pull-ups

*Add weight and repeat.

Metcon

Metcon (Time)

Every 5:00 x 5 Sets:

100 Meter Sledpush (2 lengths of parking lot)(empty sled)

10 C2B Pull-ups

10 Hang Power Cleans (135, 95)

10 S20H (135, 95)

L3: (Regular Pull-ups) (115, 75)

L2: (Band Assisted Strict Pull-ups) (95, 65)

L1: (Ring Rows) (35, 25 Russian Swing

for HPC) (65, 35)

*Alternate Scaling

100m Sled Push = 200 Meter Run

*score is fastest round

Finisher

8:00 AMRAP of:

1a) DB Reverse + Forward Lunges / x 5 each leg

Rest 45s.

1b) 1-Arm DB Rows w. rotation x 10 ea.

Rest 45s.

– Neutral grip to pronated grip

1c) Side Plank Crunch x 15 ea.

Rest 45s.

Extra Credit

5:00 of “Cooldown” in the form of static

stretching