CrossFit Belleville – WOD
WarmUp
Grab a BB w. your partner
5 Hang Muscle Cleans
5 Front Squats
5 Muscle Snatch
30 Double Unders
10 Walking OH Lunges
5 Burpees
*Each athlete will complete all
work listed then add weight and
get ready to start metcon
Metcon
Metcon (3 Rounds for reps)
AMRAP 10:
3 Hang Power Cleans (115, 75)
6 T2B
9 Front Squats (115, 75)
*One athlete completes a full round at a time
Rest 2:00
“Open WOD 14.1”
AMRAP 10:
30 Double Unders
15 Power Snatches (75, 55)
*One athletes completes a full round at a time
Rest 2:00
“Open WOD 16.1-ish”
AMRAP 10:
25 Foot Overhead Lunges (45, 35)
8 Burpees
25 Foot Overhead Lunges
8 Burpees
*Split however desired