Announcements

Lets spread the joy! Please bring a new, unwrapped toy or game to this gym by December 8th for the Belleville Professional Firefighters Christmas Toy Drive!

CrossFit Belleville – WOD

Warm up/Mobility

Partner rowling

5 rounds each

PVC Pass Throughs – :30 Seconds

PVC Overhead Squats – 10 Slow Repetitions

How To:

Snatch

Stay light. Spend 15min working on technique

How To:

Row

10min warming up and working on technique

Metcon

2k Row (Time)

Max Effort 2k Row

Extra Credit

5 min static stretch