CrossFit Belleville – WOD

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Warm up/Mobility


2 rounds adding weight

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Romanian Deadlifts

5 Front Squats


Clean Deadlift (5 x 5 @ 75 % of your Clean)

The clean deadlift is a pull variation with a controlled speed into a standing position rather than a complete extension onto the balls of the feet like the clean pull. Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor.


Metcon (No Measure)

“Cowboy Up”

Alternating EMOM x 20

Minute 1: 3 Deadlifts

Minute 2: 10 Sit-Ups + 20 Double Unders

Start at estimated 50% of 1RM deadlift, and work up in weight.