CrossFit Belleville – WOD

WarmUp

X-Band Walks x 2:00

PVC

– 10 Pass Thru

– 10 Around the World

– 10 OHS

Barbell:

– 5 Snatch Grip Deadlifts

– 5 Muscle Snatch from below knee

– 5 OHS (or Front Squat)

– 3 Power Snatch + 2 OHS

– 2 Squat Snatch

Weightlifting

Squat Snatch (EMOM 6 @ 70% 2 reps)

Front Squat (EMOM 6 @ 50% 4 Speed Front Squats)

Metcon

Metcon (Time)

4 Rounds

9 Deadlifts (225, 155)

12 T2B

15 Box Jump Overs (24, 20)

Rest 2min

Rx+:(6 Strict HSPU per rd) (275, 185)

L3: (185, 135)

L2: (155, 115) (K2C) (20, 15)

L1: (135, 95) (Knee Lifts) (20, 15 Stepups)

Extra Credit

Accumulate:

100 Banded Leg Curls each leg

100 Banded Ab Pulldowns