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