CrossFit Belleville – WOD

WarmUp

5:00 Dance Party

3 Muscle Cleans

3 Push Press

*Worlds Greatest Stretch x 20s each

3 Power Cleans

3 Squat Cleans

3 Front Squats

3 Push Press

3 Squat Clean Thrusters

Mobility/Prep

3 Sets of:

5 Cook Squats w. OH Reach

5 Reverse Lunges

5 Presses from Split

Weightlifting

Back Squat (1 RM)

example warm up:

3@50%, 3@60%, 2@70%, 1@80%,

1@85%, 1@90%, 1 @95%, 1@95+%, and so on.

Metcon

Cluster F (AMRAP – Rounds and Reps)

“Cluster F”

EMOM 10:

Minute 1: 1 Squat Clean Thrusters (135,95)

Minute 2: 2 Squat Clean Thrusters

Minute 3: 3 Squat Clean Thrusters

And so on. Goal is to make as far as possible or minute 10.

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Extra Credit

Accumulate:

100 Banded Pull Throughs