CrossFit Belleville – WOD

WarmUp

5:00 Dance party (preferably 80s music)

*empty Barbell/KB

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Power Cleans

10 Goblet Squats (with projected weight

for metcon)

*Add weight

5 Power Cleans

5 RDLs

10 Goblet Squats (with projected weight

for metcon)

Mobility

1a) Banded Ankle Mobility x 2 sets of 20s each leg.

1b) Pigeon Pose x 2 sets of 20s each side.

Weightlifting

Paused Back Squat (3 RM)

2 second pause

Metcon

Lights out (Time)

15-10-5

Power Cleans (165, 115)

30-20-10

Goblet Squats (53, 35)

Rx+:(185, 125) (70, 53)

L3: (135, 95) (45, 35)

L2: (115, 75) (35, 25)

L1 Metcon:

15-10-5

Deadlifts (155, 105)

30-20-10

Goblet Squat (35, 25)

10:00 Cap

Extra Credit

*100 Banded Pull-Thoughs

*Reverse Crunch + Deadbug: 4 x 10.