CrossFit Belleville – WOD
Game
Bike/Row Game with Burpee Penalty
AMRAP 8:
4 Calorie
8 Air Squats
Throw Ball to Target
*If you miss, 4 burpee penalty. If you make it, you’re back on the bike for another round. Most rounds and reps wins.
*Roll a medicine ball to knock down a foam roller.*
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
Mobility
Russian Baby Maker : 1 min
Child’s pose (elevated) : 1 min
Weightlifting
Hang Squat Clean (Find a heavy 1)
*20min
Metcon
Top Down (Time)
For Time:
50 Burpees
40/30 Calorie Assault Bike/Row
30 Hang Squat Cleans (115/85)
L3: 95/65
L2: 35 Burpees, 75/55
L1: 30 Burpees, 30/22cal, 55/45
*15min cap
Extra Credit
4 x 15sec L-Hang