CrossFit Belleville – Competitor’s Club

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Weightlifting

Squat Clean (Friday)

1rm

Front Squat (Friday)

Heavy double

Metcon

Metcon (Time)

“Tiger Blood”

3 Rounds:

10 Clean and Jerks (135/95)

400 Meter Run
Friday

Metcon (Time)

For Time:

400 Meter Run

5 Legless Rope Climbs

200 Meter Run

3 Legless Rope Climbs

100 Meter Run

1 Legless Rope Climb

Rest 2 Minutes

For Time:

800 Meter Run

5 Rope Climbs (Using Legs)
Saturday

Metcon (Time)

“Boats and Toes”

20-16-12-8:

Calorie Row

Burpee Box Jump Overs (24/20)

Directly Into…

20-16-12-8:

Toes to Bar

Alternating Dumbbell Squat Snatch (50/35)
Saturday