CrossFit Belleville – WOD
WarmUp
8 Rounds
20 Seconds Spiderman + Reach
10 Seconds Mountain Climbers
8 Rounds
20 Seconds Single Unders
10 Seconds Air Squats
Barbell Warmup #2 (No Measure)
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Reverse Lunges (Each Side)
5 Strict Press
5 Good Mornings
Strength
Back Squat (On the 1:30 x 5 Sets)
1 Tempo Back Squat (5s Down, 5s Up)
1 Back Squat
Set 1: 55% 1RM Back Squat
Set 2: 60% 1RM Back Squat
Sets 3-5: 65% 1RM Back Squat
Metcon
Bubbles (AMRAP – Reps)
AMRAP 12:
10 Burpees
25 Double Unders