CrossFit Belleville – WOD

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WarmUp

1 Minute Active Spidermans

40 Seconds Deadlifts

1 Minute Frog Hops

40 Seconds Hang Power Cleans

1 Minute Mountain Climbers

40 Seconds Push Press

Strength

3 Sets For Max Reps:

Single Arm Kneeling Arnold Strict Press (Each Side)

3 Sets x 15

Superman Rocks

Metcon

Grip and Rip (2 Rounds for time)

[On the 0:00-10:00]
For Time:

21 Burpees

1 Round of “DT”

18 Burpees

1 Round of “DT”

15 Burpees

1 Round of “DT”

12 Burpees

1 Round of “DT”

[On the 10:00-20:00]
For Time:

21 Air Squats Hops Over Bar

1 Round of “DT”

18 Air Squats Hops Over Bar

1 Round of “DT”

15 Air Squats Hops Over Bar

1 Round of “DT”

12 Air Squats Hops Over Bar

1 Round of “DT”

DT:

(155/105)

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
Home Edition

>Use 2 DBs

>Use Odd Object

>Use 1 DB and do:

12 Single Dumbbell Deadlifts (6 Each Side)

10 Single Arm Dumbbell Hang Cleans (5 Each Side)

8 Single Arm Dumbbell Push Jerks (4 Each Side)