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CrossFit Belleville – WOD

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Warm up/Mobility

High Knees

Butt Kickers

100m Run

Soldier Kicks

Burpee Broad Jump

100m Run (faster)


1:00 Samson Stretch (each side)


**Clean Barbell Warm-Up – 5 Reps of Each**


Hang Muscle Clean

Elbow Rotations

Front Squat


3 Position Clean (Every 90 sec x 8)

High Hang + Hang + Floor


Squeaky Clean (Time)

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: 115/85


L3: 95/65

L2: 75/55

L1: 55/45

Cool Down

1:00 Wrist Stretch (:30 each side)

1:00 Puppy Pose

1:00 Couch Stretch (:30 each side)