CrossFit Belleville – WOD

Warm up/Mobility

Limber 11

Strength/Skill

*Choose 1 Strength Movement that you missed from the week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 Hang Power Cleans (155, 105)

10 Alternating Weighted Step-ups (45, 25)

400 Meter Run

L3: (135, 95) (25, 15)

L2: (115, 75) (Unweighted)

L1: (95, 65) (Unweighted)

*500m Row can be subbed for 400m run if needed

Extra Credit

*Choose 2 “extra credit” movements you missed from the week