CrossFit Belleville – WOD

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WarmUp

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings
2 Rounds

Weightlifting

3 Position Clean (Build to a moderate weight)

High Hang + Hang + Floor
*15min

*Concentrate on form and positioning

Metcon

Triple Play (AMRAP – Reps)

AMRAP 20:

200 Meter Run, 3 Box Jumps, 3 Power Cleans

200 Meter Run, 6 Box Jumps, 6 Power Cleans

200 Meter Run, 9 Box Jumps, 9 Power Cleans



[Add 3 Box Jumps + Power Cleans Each Round]

Barbell: 135/95

* Your score will be total reps completed at the end of 20 minutes

* Score each 200 meter run as [1 rep]
* Scoring reference:

* **Finish 3:** 7 Reps

* **Finish 6:** 19 Reps

* **Finish 9:** 37 Reps

* **Finish 12:** 61 Reps

* **Finish 15:** 91 Reps

* **Finish 18:** 127 Reps

* **Finish 21:** 169 Reps

* **Finish 24:** 217 Reps

* **Finish 27:** 271 Reps