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