CrossFit Belleville – WOD

Dynamic Warm up (No Measure)

High Knees

Butt kicks

Over the fence

Lunge/twist

Backwards jog

Shuffle

Double tap

Long Jump

belly up sprint

Belly down sprint

Mobility/Prep

5 Muscle Cleans

5 Press

10 X-Band Walks right + left

5 Power Clean

5 Push Press

10 X-Band Walks right + left

5 Power Clean

5 Front Squat

5 Push Jerk

Weightlifting

Back Squat Wave (3-2-1 / 3-2-1+.)

– Second Wave heavier than first wave.

– Last set is AMRAP set.

– Start at 50% of 1RM and

progressively build.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
6 min cap

Extra Credit

1a) Walking OH Lunges w. 2 KBs: 3 x 20.

1b) Russian Twist w. a ball: 3 x 30.