Announcements

Bring a Friend Day is back Wednesday, May 22nd! Gather up your spouses, significant others, family members, neighbors, co-workers, etc. and bring them down to CFB for a FREE CrossFit workout.
Mother’s Day WOD & Mimosas is this Sunday! Sign up now and RSVP in Facebook event to let us know if you are bringing someone!

CrossFit Belleville – WOD

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Warm up/Mobility

5:00 Dynamic then,

5 Deadlifts

5 Muscle Cleans

5 Front Squats

4 Squat Cleans

4 Muscle Snatch

4 OHS

3 Squat Cleans

3 Hang Power Snatch

3 Sn Grip Push Press (behind neck)

add weight

4 Deadlifts

4 Hang Power Cleans

4 Front Squats

add weight

3 Deadlift

3 Squat Cleans

Metcon Prep

*6 min

Work up to your Metcon weight and Box height

Metcon

Ship (Time)

9 Rounds for time of:

7 Squat Cleans, 185#

8 Burpee Box Jumps, 36″
In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008
To learn more about Ship click here
Female RX: 135/30″

L3: 155/115, 24″

L2: 135/95, 20″

L1: 115/75, step ups

*32min cap