CrossFit Belleville – WOD

WarmUp

10 X-Band Walks Each Direction

4 Deadlifts

4 Muscle Cleans

4 Front Squats

20s Pigeon Pose each side

*Add weight

4 Deadlifts

4 Power Cleans

4 Box Jumps

*Add weight

3 Deadlifts

3 Squat Cleans

3 Box Jumps (higher than last set)

Weightlifting

Deadlift (2 RM)

TNG

Metcon

Metcon (Time)

10 Squat Cleans (135, 95)

10 Box Jumps (30, 24)

8 Squat Cleans (165, 115)

10 Box Jumps

6 Squat Cleans (185, 125)

10 Box Jumps

4 Squat Cleans (205, 135)

14:00 Cap

Rx+:(Final Weight is 225/145)

L3: (115, 75/135, 95/155,105/185, 125)

(24, 20)

L2: (95, 65/115, 75/135, 95/155,105) (24, 20)

L1: (75, 55/95, 65/115, 75/135,95) (20, 14)

Extra Credit

Accumulate:

75-100 Standing Banded Ab Pulldowns