Announcements

🌈Our September Nutrition Challenge is live! #EataRainbow🌈

Congrats to Crystal and Allana for winning last month’s #CFBHydrates Challenge!

CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Lateral Hops Over PVC Pipe

Cossack Squats

PVC Straight Leg Swings (15 Seconds Each)

Squat to Stands

PVC Lift Offs

Wall Squats

PVC Arch Hold

Air Squats

PVC Hollow Hold

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

5/3/1 – Wendler

Front Squat (3/3/3)

Warm up sets

40% x 5

50% x 5

60% x 3

Working sets

70% x 3

80% x 3

90% x 3+

Shoulder Press (3/3/3)

Warm up sets

40% x 5

50% x 5

60% x 3

Working sets

70% x 3

80% x 3

90% x 3+

Metcon

Diddly Squat (Time)

3 Rounds For Time:

400 Meter Run

12 Toes to Bar

8 Front Squats (185/135)

*15 min Cap