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