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