CrossFit Belleville – WOD

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Warm up/Mobility

:30s Warm up (No Measure)

30sec Row

30sec Inchworm Push ups

30sec Row

30sec Active Samson

30sec Row

30sec Squats

Weightlifting

EMOM as far as you can go.. (max 12min)

1 Hang Snatch, 1 Full Snatch

Start 50% of your 1 Rep and add 5-10 lbs per minute.

We want to get 6+ min

These do not have to be touch and go

If you fail you can re-attempt as long as you get it in the minute

Metcon

Fortitude (No Measure)

Alternating On the Minute x 30 (15 Rounds):

Even Minutes – 15/12 Calorie Row or 12/10 Calorie Assault Bike

Odd Minutes – 15 Burpees

Extra Credit

“What is your favorite form of cardio?”

Answer in our facebook community page!