Announcements

Only 2 more spaces remaining for our Double Under Clinic this Saturday from 11:30am-1pm. Register by emailing breeann@crossfitbelleville.ca $29.99/pp

CrossFit Belleville – WOD

WarmUp

3 Presses from Split

3 Push Press

3 Split Jerks

3 Bent-over Rows

10 Hollow Rocks

*Add weight x 2 rounds

Mobility/Prep

With above mix in

10 Scap Push-ups

20 Banded Pull-aparts

Strength/Skill

EMOM 12:

ODD Minutes: 2 Split Jerks @75%

EVEN Minutes: 15-20s Hollow Hold

Metcon

Metcon (Time)

5 RFT:

12 T2B

9 Hang Power Cleans (155, 105)

6 S20H

Rx+:(185, 125)

L3: (115, 75)

L2: (K2C) (95, 65)

L1: (Knee Raises) (65, 35)

10:00 Cap

Extra Credit

1a) DB Hammer Curls: 3 x 10.

1b) DB Rolling Tricep Extensions: 3 x 15.