CrossFit Belleville – WOD

WarmUp

Dynamic Warm-up

Mobility/Prep

Foam Roll Quads

Foam Roll Lats

10 Passes Each

Weightlifting

Thruster (5 x 2)

adding weight each set

Mobility/Prep

“Fran Prep”

3 Rds of:

5 Burpees

4 Thrusters (up to work weight for Fran)

3 Pull-ups (whatever scaling option you choose)

*Rest 1:00 after each.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
L3: (85, 55)

L2: (65, 45) (Jumping Pull-ups)

L1: (45, 35) (Ring Rows)

8:00 Cap

Extra Credit

50-100 Banded Leg Curls