CrossFit Belleville – WOD
Warm up/Mobility
* Fish Game (4:00)
**Mobility**
* :30 Spiderman & Reach (each side)
* :30 Inchworm to Push-Up
Barbell Warmup #2 (No Measure)
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Reverse Lunges (Each Side)
5 Strict Press
5 Good Mornings
* 5 x Deadlift to Mid-Thigh to Bottom of the Dip
* 5 x Hang Power Clean
* 5 x Power Clean
* 5 Dip & Hold
* 5 Dip & Drive (Fast)
* 5 Push Press
Weightlifting
PP + PJ complex (EMOM 9)
1 Push Press
1 Push Jerk
Metcon
Down To Clown (Time)
500/400m Row
21 Power Cleans, 21 Push Jerks (135/95)
500/400m Row
15 Power Cleans, 15 Push Jerks (135/95)
500/400m Row
9 Power Cleans, 9 Push Jerks (135/95)
*20min Cap
Cool Down
* 1 Min Figure-4 (each leg)
* 1 Min Scorpion (each leg)