CrossFit Belleville – WOD

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WarmUp

Alternating On the Minute

**Minute 1:** Row

**Minute 2:** Active Spidermans

**Minute 3:** Row

**Minute 4:** Mountain Climbers

**Minute 5:** Row

**Minute 6:** Frog Hops

**Minute 7:** Row

**Minute 8:** Slow Burpees

*Work For 40 Seconds, Transition For 20*

5/3/1 – Wendler

Bench Press (5/3/1+)

Warm up sets

40% x5- 50% x5 -60% x3

Working sets

75% x5

85% x3

95% x1+

Metcon

Fortitude (No Measure)

Alternating On the Minute x 30 (15 Rounds):

Even Minutes – 15/12 Calorie Row or 12/10 Calorie Assault Bike

Odd Minutes – 15 Burpees