CrossFit Belleville – Competitor’s Club

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Weightlifting

Overhead Squat (2rm)

Snatch Balance (1rm)

Move slowly in weight if this is a new movement

Metcon

Metcon (Time)

For Time:

50/35 Calorie Assault Bike

27 Ches to Bar Pull-Ups

21 Power Snatches (115/80)

15 Overhead Squats (135/95)

9 Squat Snatches (155/105)

Single Bar, Change Weights.

Metcon (Time)

Alternating On the Minute x 12

Odd Minutes – 18/15 Calorie Row

Even Minutes – Max Seconds in L-Sit
Total time held in L-sit