CrossFit Belleville – WOD

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WarmUp

30 Seconds

Single Unders

Cossack Squats

Single Unders

Pausing Air Squats (3 Seconds in Bottom)

Single Unders

Air Squats

Double Unders

Cook Squats

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

5/3/1 – Wendler

Shoulder Press (5/5/5+)

Warm up sets

40%-50%-60% x5

Working sets

65% x 5

75% x 5

85% x 5+

Front Squat (5/5/5+)

Warm up sets

40%-50%-60% x5

Working sets

65% x 5

75% x 5

85% x 5+

Metcon

Four Loko (Time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (165/115)

L3: 135/95

L2: double under attempts, 115/80

L1: 120 singles, 95/65

*score is slowest time