CrossFit Belleville – WOD

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WarmUp

30sec

Row

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Push up to downward dog

Row

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Cook Squats

Row

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Inchworm

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

*TNG

*1 min rerst between EMOMs

Power Snatch (EMOM 7 – Build to a Heavy 2)

Overhead Squat (EMOM 7 – Build to a Heavy 2)

Hang Power Clean (EMOM 7 – Build to a Heavy 2)

Metcon

Double Play (AMRAP – Rounds and Reps)

AMRAP 15:

5 Power Snatches (115/80)

10 Overhead Squats (115/80)

15 Hang Power Cleans (115/80)

20/15 Calorie Row

50 Double Unders

L3: 95/65

L2: 75/55, 45sec DU attempts

L1: 55/45, 150 singles

Extra Credit

Banded Alphabet

2 sets each side