Announcements
Potluck + Banner Raising Ceremony this Saturday at 11:30am! We hope you can all come out! Head to our Facebook event for more details and to RSVP!
CrossFit Belleville – WOD
WarmUp
:30 sec
Single unders
Plate Ground to Overhead
Pass Throughs
Double unders
Squats with arms pushing plate out
Around The world
Double unders
Squats with plate overhead
Pass Throughs
Barbell Warm up -(Snatch) (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Weightlifting
Overhead Squat (Build to a heavy set of 3)
*20min
Metcon
Denim (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/85)
*30/21 Calorie Assault
400 Meter Run
L3: (95,65)
L2: (30 Double Unders) (65,45)
L1: (100 Singles) (45,35)
Extra Credit
Recovery Row
6 min easy Row