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CrossFit Belleville – WOD

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**On a 10:00 Clock:**

Rows to 150m, for every meter over 150m, you must perform that many strict-burpees (burpees with an honest push-up)

Weightlifting Prep

**1 Sets x 10 Reps (45/35#)**

**2 Sets x 5 Reps (lightweight)**

**2 Sets x 5 Reps (increasing weight)**


Bench Press (Every 2:30 minutes)

* 5-5-3-3-3-1-1-1-1


**2 Sets For Quality:**

1:00 Top of Dip or Plank Hold

15 Single-Arm Ring Rows / Arm

1:00 Chin-Over-Bar Hold

15 Single-Arm Ring Rows / Arm

*15 minutes

Cool Down


1:00 Doorway Pec-Stretch / Side

1:00 PVC Cuban Press