CrossFit Belleville – WOD

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Warm up/Mobility

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
*12 min

Strength

Close grip Bench Press (EMOM 10 @ 75% x 3)

Metcon

Satan’s Whiskers (Time)

3 Rounds:

10 Chest to Bar Pull-Ups

10 Front Squats (165/115)

10 Burpees

*11min

L3: 135/95, 6 C2B

L2: 115/75, Pull ups

L1: 95/65, Ring Rows

Extra Credit

5 x 3 Strict Pull ups