CrossFit Belleville – WOD

Mobility/Prep

Limber 11

Weightlifting

Paused Back Squat (5 x 3)

2 second pause
Adding Weight each set

Power Snatch (5 x 3)

Adding weight each set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Power Snatches (115, 75)

10 Push-ups

15 Air Squats

20 Calorie Row

L3: (95, 65)

L2: (75, 55)

L1: (65, 45)

Alternate Scaling Options:

– Power Snatch: 10 American

KBS (53, 35)

– Rowing: 200 meter run or 50

Double Unders.

Extra Credit

Accumulate 50 Hollow Rocks