Announcements

🌈Our September Nutrition Challenge is live! #EataRainbow🌈

Congrats to Crystal and Allana for winning last month’s #CFBHydrates Challenge!

CrossFit Belleville – WOD

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WarmUp

8 min for Quality

5 Burpees

10 Glute Bridges

20sec Hollow Hold

10 Single Glute Bridges (5 each side)

20sec Superman Hold

10 Box Jumps

Mobility

Scorpion: 45 Seconds Each Side

Table Top Stretch: 1 Minute

Pigeon: 45 Seconds Each Side

5/3/1 – Wendler

Deadlift (5/5/5)

Warm up

40% x 5

50% x 5

60% x 5

Working sets

65% x 5

75% x 5

85% x 5+

Metcon

DL12 (AMRAP – Rounds and Reps)

AMRAP 12:

6 Burpee Box Jumps

15 Deadlifts (185/125)

6 Burpee Box Jumps

15 AbMat Sit-ups