CrossFit Belleville – WOD

WarmUp

30 Single-Unders

5 Pushups, 7 Sit-Ups, 9 Air Squats

20 Single-Unders

5 Scorpions (each side)

10 Double-Unders

3 Inchworm pushups

Repeat

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 RDLs

5 Front Squats

Front Rack stretch on the floor

Strength/Skill

EMOM 10:

ODD Minutes: 4 Back Squats @65%

EVEN Minutes: 8 Ring Rows

Metcon

Power Play (No Measure)

EMOM x 5

Clean Pull + Hang Power Clean + Power Clean (Video)

50% Across of estimated 1RM Clean

1 min rest

EMOM x 5

1 Power Clean

Climb in weight to find a Heavy Single for Day

1 min rest

Ascending Ladder for 7 Minutes:

1 Power Clean (155/105), 30 Double-Unders

2 Power Clean (155/105), 30 Double-Unders

3 Power Clean (155/105), 30 Double-Unders

Continue to add (1) Power Clean per round until time is called.