CrossFit Belleville – WOD

WarmUp

5:00 Dance party

Front Squat x5

Dip-Shrug x5

Muscle Clean (from hip) x5

Hang Power Clean x5

Squat Clean x 5

10 Back Squat w. bar

10 Goodmornings

Mobility/Prep

X-Band Walks x 10 steps each direction

Weightlifting

Back Squat Wave (3-2-1-3-2-1+)

Metcon

Metcon (AMRAP – Reps)

“Backhand”

In 5:00 Window:

Run 400 meters/Row 500 meters

Remaining time: Max Squat Cleans (155,105)

Rest 3:00 + Repeat

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

Extra Credit

Single Leg RDLs with KB: 3 x 10 ea.