CrossFit Belleville – WOD

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Warm up/Mobility

Partnering up on a rower, switching back and forth between:

:45 seconds slow row (feet off straps)

:45 seconds active spidermans

:30 seconds slow row (feet off straps)

:30 seconds active samson

:20 seconds medium row

:20 seconds air squats

:15 seconds hard row

:15 seconds push-ups

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

Weightlifting

Thruster (Heavy single)

*20 min

Metcon

Freedom Trail (AMRAP – Reps)

AMRAP 3

21/15 Calorie Row

21 Burpees over Rower

Max Thrusters (75/55)

Rest 3:00

AMRAP 3

18/12 Calorie Row

18 Burpees over Rower

Max Thrusters (95/65)

Rest 3:00

AMRAP 3

15/10 Calorie Row

15 Burpees over Rower

Max Thrusters (115/80)

Rest 3:00

AMRAP 3

12/8 Calorie Row

12 Burpees over Rower

Max Thrusters (135/95)

Extra Credit

3 x 12

One arm DB Row