Announcements

Lets spread the joy! Please bring a new, unwrapped toy or game to this gym by December 8th for the Belleville Professional Firefighters Christmas Toy Drive!

CrossFit Belleville – WOD

WarmUp

5 min enjoying Christmas music

Mobility

Couch Stretch – 1:00 Each Leg

Couch Stretch – 1:00 Each Leg

Banded Shoulder Distraction – 1:00 Each Arm

Weightlifting

Snatch Complex – Dead/Pull/Snatch (EMOM 8 @ 70%)

Snatch Grip Deadlift

Snatch Pull

Snatch

Metcon

Sweet 16 (No Measure)

On the Minute x 16 (8 Rounds)

Odd Minutes – 15/12 Calorie Row

Even Minutes – 3 Power Cleans

Athlete’s choice on loading.

*12/8 Calorie Assault Bike

Accessory Work

Accumulate

100 Banded Face Pulls

100 Banded Pull Aparts