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CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Easy Single Unders

Easy Assault Bike

Down Dog

Quick Single Unders

Easy-Moderate Assault Bike

Front Plank (On Elbows)

High Single Unders

Moderate Assault Bike

Inchworm to Push-ups

Barbell WU 2.0 (No Measure)

6 Goodmornings

6 Back Squats

6 Romanian Deadlifts

6 Front Squats

6 Bent Over Rows

6 Push Press

6 Thrusters

5/3/1 – Wendler

Deadlift (3/3/3+)

Warm up Sets

40% x 5

50% x 5

60% x 3

Working sets

70% x 3

80% x 3

90% x 3+

*Remember to add 10lbs on your 1RM

Metcon

Paul Bunyan (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20/15 Calorie Assault Bike

15 Deadlifts (225/155)