CrossFit Belleville – WOD

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WarmUp

30 Seconds

Easy Row

Active Spidermans

PVC Pass Throughs

Moderate Row

Active Samson + Air Squat

PVC Lat Stretch

Faster Row

Push-up to Down Dog

PVC Overhead Squats

Barbell Warm up -(Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Weightlifting

Snatch Balance + OH Squat (EMOM 12)

2 Snatch Balance plus 1 Overhead Squat
*build to moderate weight

*use first 4-5 min as your warm up

*focus on technique

Metcon

Hot Sauce (AMRAP – Reps)

AMRAP 3:

21/15 Calorie Row

21 Lateral Burpees over Rower

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Burpees over Rower

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Burpees over Rower

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Burpees over Rower

Max Overhead Squats (135/95)

*Score is the total of OHS Reps

Extra Credit

5×5 DB Seated Press (AHAP)