CrossFit Belleville – Competitor’s Club

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Weightlifting

Front Squat

3 Reps @ 80%

1 Rep @ 85%

3 Reps @ 80%

1 Rep @ 90%

3 Reps @ 80%

1 Rep @ 95%

Rest as needed between sets.

Metcon

Metcon (Time)

21-15-9:

Front Squat (135/95)

Kettlebell Swings (70/50)

400 Meter Run

Metcon (Weight)

3 x 200 Meters with (2) Kettlebells’s or Dumbbells’s:

1st 50 Meters – Left Arm Overhead, Right Arm Hang

2nd 50 Meters – Right Arm Overhead, Left Arm Hang

3rd 50 Meters – Both Front Rack

4th 50 Meters – Both Overhead

*Athlete’s choice on loading. Rest as needed between sets, with the intention

on each set being unbroken. Free to build between sets.