CrossFit Belleville – Competitor’s Club

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Weightlifting

Overhead Squat

1rm

Back Squat

On the Minute x 12 (3 Rounds):

Minute 1 – 6 Back Squats @ 65%

Minute 2 – 4 Back Squats @ 70%

Minute 3 – 2 Back Squats @ 75%

Minute 4 – Rest

First week of this progression.

Metcon (Time)

Teams of 2, AMRAP 20:

30/21 Calorie Assault Bike

60 Dumbbell Snatches (50/35)

30/21 Calorie Assault Bike

200 Meter Run with Wreck Bag (50/35)
Split everything in half if you don’t have a partner. Run stays 200m