CrossFit Belleville – WOD

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WarmUp

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats
2 Rounds

5/3/1 – Wendler

Front Squat (5/3/1+)

Warm up sets

40% x 5

50% x 5

60% x 5

Working sets

75% x 5

85% x 3

95% x 1+

Shoulder Press (5/3/1+)

Warm up sets

40% x 5

50% x 5

60% x 5

Working sets

75% x 5

85% x 3

95% x 1+

Metcon

Aftermath (Time)

10-9-8-7-6-5-4-3-2-1:

Strict Presses (95/65)

After Each Set:

200 Meter Assault Bike

15 AbMat Sit-ups

*15min