CrossFit Belleville – WOD

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WarmUp

45 Seconds

Wall Ball Deadlifts

Alternating Bird Dogs

30 Seconds

Wall Ball Ground to Overhead

Glute Bridges

15 Seconds

Wall Balls

Air Squats

*Performed with Workout Weight Wall Ball

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Strength

Deadlift (Heavy Set of 6 Heavy Set of 4 Heavy Set of 2)

20 minutes to build to the 3 separate heavy sets

* General Timeline:

* 8 Minutes for 6 (3-4 Sets)

* 7 Minute for 4 (1-2 Sets)

* 5 Minute for 2 (1-2 Sets)

Metcon

Optimus Prime (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

*score is total Wall Balls Completed

L3: 185/135

L2: 155/105

L1: 135/95

Extra Credit

3 x 12 V -Ups