CrossFit Belleville – WOD

WarmUp

PVC Game x 5:00

10 Dislocates

10 Around the World

10 OHS

Empty BB:

5 Hang Muscle Snatch

10 OHS

5 Snatch

Mobility/Prep

2 Rounds of:

10 Passes each side foam rolling adductors.

10 (total) Goblet Lateral Squats

20 Banded Goodmornings

*Rest as needed between sets

Weightlifting

Snatch (8 x 2 )

Work up to 75% or to a moderate load resetting between reps.

This can be technique work for beginners done with light weight

Metcon

Ring Of Fire (Time)

21-15-9

Overhead Squats (115, 75)

Pull-ups
Rx+:(135, 95) (C2B Pull-ups)

L3: (95, 65)

L2: (75, 55) (Jumping Pull-ups)

L1: (65, 35 Front Sq) (Ring Rows)

10:00 Cap

Extra Credit

100 meter Trips of Single Arm Farmer Carry,

AHAP. x4