CrossFit Belleville – WOD

WarmUp

5:00 Dynamic

2 Sets of:

3 Power Cleans

3 Front Squats

3 Sumo Deadlifts

3 Bar Facing Burpees

*10 X-Band Walks Forward/Backward

Mobility/Prep

Grab a light KB and perform:

– 10 Goblet Lateral Squats each side

– 10 Wide Stance Goblet Squats

– 10 Glute Bridges w. 1 ct hold (squeeze glutes) at top.

Weightlifting

EMOM 16:

ODD Minutes: 3 Sumo Deadlifts for Speed @60%

– Reset on each rep

EVEN Minutes: 3 High Box Jumps

Metcon

Metcon (Time)

“Down Range”

10 Power Cleans (155, 105)

15 Front Squats (155, 105)

20 Wall Balls (20,14)

Rest 5:00

Repeat 🙂

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

20:00 Cap

Extra Credit

100 Banded Leg Curls each leg