CrossFit Belleville – WOD

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Warm up/Mobility

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats
*add weight and perform 2 more sets

Strength

Front Squat (EMOM 8 x 3 @75%)

Metcon

Hot Sauce (AMRAP – Reps)

AMRAP 3:

21/15 Calorie Row

21 Lateral Burpees over Rower

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Burpees over Rower

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Burpees over Rower

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Burpees over Rower

Max Overhead Squats (135/95)

*Score is the total of OHS Reps

Extra Credit

3 x 8 Bob Marleys