CrossFit Belleville – WOD

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WarmUp

AMRAP 7:

15 Plate Hops

10 Plate Overhead Walking Lunge

5 Burpees to Plate

10 Plate Overhead Walking Lunge

Get a friend, one person works at a time

Barbell Warm up -(Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Weightlifting

Snatch (Athlete’s choice)

*You have 15 min to work on your snatch.

*you can take it wherever you like.

Metcon

Road Trip (Time)

5 Rounds:

15 Kettlebell Swing (70/55)

400 Meter Run

40 Double Unders

*25min cap

L3: 55/35

L2: 55/35, 30 sec Attempts

L1: 35/20, 120 Single Unders

Extra Credit

Turkish Getups x 5 each side