CrossFit Belleville – WOD

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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