CrossFit Belleville – WOD

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Warm up/Mobility

Lower Body Complex #1 (No Measure)

3 Rounds

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add lightweight.

Strength

Deadlift (EMOM (ish))

Deadlift EMOM 5-5-5-5-5-3-3-3-3-3-2-2-2-2-2-1-1-1-1-1

5 TNG x EMOM x 5 min- @75%

3 TNG x EMOM x 5 min- @85%

2 TNG x EMOM x 5 min-@90%

1 every 30 sec x 5-@95%

Metcon

Frank the Tank (3 Rounds for reps)

AMRAP 5, Rest 5

50 Wall Ball (20/14) Buy-In

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

AMRAP 5, Rest 5

35 Wall Ball (20/14) Buy-In

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

AMRAP 5:

20 Wall Ball (20/14) Buy-In

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

L3: 35/20/10 WB

L2: 35/20/10 WB, 155/115: 185/135: 225/155

L1: 35/20/10 WB @ 14/10, 135/95: 155/115: 185/135

Extra Credit

Accumulate

50 banded Pull aparts

50 banded Tricep pushdowns