Built For the wild


The Warm Belly Project needs our help! Please bring in any unwanted or unused warm clothing items, socks, blankets, pillows, sleeping bags, tents, etc. They are also looking for female sanitary items and toiletries such as toothbrushes and soap. Thank you!

CrossFit Belleville – WOD

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**On a 6:00 Clock:**

**Round 1:**

* Partner 1 comes back and switch.

Partner 1: 100m Jog

Partner 2: PVC Overhead Alternating Lunges

**Round 2:**

* Partner 1 comes back and switch.

Partner 1: 50m Side Shuffle Each Direction

Partner 2: Alternating Lateral Lunges

**Round 3:**

* Partner 1 comes back and switch.

Partner 1: 100m Run Backwards

Partner 2: Hang Squat Snatch

Empty Barbell x 5 Reps each

1) Muscle Snatch // Keep the bar close and punch hard overhead

2) Power Snatch // Open hips fully before arms bend

3) Overhead Squat // Press up hard on the bar and keep the bar over the center of the foot


MS/PS/OHS (Every 90sec x 9)

Muscle Snatch + Power Snatch + Overhead Squat

3 Muscle Snatch/2 Power Snatch/1 Overhead Squat

* The goal is to lift slightly heavier than you will in Nancy.


Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*20 minutes

Cool Down

**3 Sets:**

:30 Supine Snow Angel Stretch

:30 Prone Snow Angel Stretch