CrossFit Belleville – WOD
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