CrossFit Belleville – WOD
WarmUp
1 Minute Hollow Hold
1 Minute Squat Hold
1 Minute Front Plank
**2 Rounds:**
30 Seconds Push-up to Down Dog
30 Seconds Single Leg Glute Bridges (Each Side)
30 Seconds Slow Air Squats
Barbell Warmup #2 (No Measure)
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Reverse Lunges (Each Side)
5 Strict Press
5 Good Mornings
Strength
EMOM 12
3 Power Cleans
1 Thruster
* The complex is designed to be completed unbroken with ‘touch and go’ power cleans
* Build up or stay at one weight
Metcon
Deep Clean (AMRAP – Rounds and Reps)
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Thrusters (95/65)
30 Double Unders
Home Edition
Odd Object to Shoulder
Dot Hops