CrossFit Belleville – WOD

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WarmUp

2 Rounds

30 Seconds Each

Easy-Moderate Bike

Inchworm to Push-up

Glute Bridge Walkouts

Kneeling Single Arm Dumbbell Strict Press (30sec each side)

*Performed with Lighter Dumbbell*

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

5/3/1 – Wendler

Deadlift (3/3/3+)

Warm up sets

40% x 5

50% x 5

60% x 3

Working sets

70% x 3

80% x 3

90% x 3+

Remember to add #20 on your 1RM

Metcon

Side Effects (Time)

5 Rounds For Time:

5 Deadlifts (245/165)

20 Double Dumbbell 1-Arm Push Press (50/35)

20/15 Calorie Assault Bike

** This movement requires two dumbbells in the front rack and

we’ll alternate which bell presses overhead on every rep

*22 min cap