CrossFit Belleville – WOD

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Warm up/Mobility

Dynamic warm up 8 min

Foam Roll 10 passes each

– Lats – Quads – IT Bands – Thoracic Spine

Weightlifting

Power Snatch + OHS Complex (1 PS + 2 OHS)

Work up to a challenging load in 8 sets Rest between sets.

Metcon

Metcon (Time)

3 RFT:

15/12 Calorie Row

15 Power Snatch (75, 55)

Rest 5:00

3 RFT:

15 OHS (75, 55)

15/12 Calorie Row

L3: (65, 45)

L2: (45, 25)

*20:00 Cap (total)