CrossFit Belleville – Competitor’s Club

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Weightlifting

Front Squat (Emom 10)

Tempo Front Squat

10 Sets of 1:

6 Seconds Down

1 Second Pause In Bottom

Athlete choice of weight

Build or stay at one weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

20/14 Calorie Row

2 Rounds: 4 Bar Muscle-ups, 8 Kipping Handstand Push-ups, 16 Air Squats

Metcon (No Measure)

Midline Conditioning

Not Fot Time:

50-40-30-20-10:

AbMat Sit-Ups

Hip Extensions