CrossFit Belleville – WOD
WarmUp
6 min
5 Squats
4 Pushups
3 Supermans
2 Pull ups
1 Burpee
Metcon Prep
3 Rounds
1 Bear Complex
1 Snatch Complex
1 Cluster
*start with empty bar, add weight each round
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
Bear Complex (115,75)
(Power Clean/Front Squat/Push Press/Back Squat/Behind the neck Jerk)
Max Reps. Alternating w. partner
AMRAP 5
Max HRPUs
AMRAP 10
Snatch Complex (115,75)
(1 Snatch/2 Power Snatch/3 OHS)
AMRAP 5
Max Sit ups
Rest 3
AMRAP 5
Max Clusters (115,75)
Alternating w. partner