CrossFit Belleville – WOD
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