CrossFit Belleville – Competitor’s Club

Weightlifting

Metcon (Weight)

EMOMx8

Minutes 1-4: 4 Snatches (185/135)

Minutes 5-8: 6 Clean and Jerks (185/135)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

600m Run Buy-In

12 Deadlifts (185/135)

12 Bar Facing Burpees

Rest 5:00

AMRAP 5:

400m Run Buy-In

9 Deadlifts (225/155)

9 Bar Facing Burpees

Rest 5:00

AMRAP 5:

200m Run Buy-In

6 Deadlifts (275/185)

6 Bar Facing Burpees
750m row/500m row/250m row

Metcon (Time)

18 HSPU

rest 1 min

15 HSPU

rest :45

15 HSPU

rest :30

12 HSPU

rest :15

9 HSPU

*doesn’t have to be unbroken
Rx+ strict