CrossFit Belleville – WOD

WarmUp

empty barbell

5 Front Squats

5 Hang Squat Cleans

5 Back Squats

*20s pigeon pose on right and left

*add weight to bar

3 Squat Cleans

1 Hang Squat Clean

*10 X-Band Walks to left and right

*10 X-Band Walks forward +backward

Weightlifting

Clean Combo

Clean + Hang Clean
*Squat

Metcon

Backhand (AMRAP – Reps)

In 5min window:

Run 400 meters

Remaining time: Max Squat Cleans

(155, 105)

Rest 3:00 + Repeat

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

Score = Score #2

– Running: Sub 400m Row,

or 100 Double Unders.

– Compare to March 13th

Extra Credit

Accumulate 50 Terminal Knee Extensions Each Leg