CrossFit Belleville – WOD

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WarmUp

Tabata (No Measure)

20 seconds of work, 10 seconds of rest
*1 Tabata round each (4min each)

Wall balls

Cook Squats

Burpees

Russian baby Maker

Weightlifting

Front Squat (3 x 5 @ 75%)

*15min

Metcon

Powder Keg (3 Rounds for reps)

AMRAP 5:

600 Meter Run

1 Round of Cindy

Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of Cindy

Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of Cindy

Max Clean and Jerks (185/135)

*Cindy

5 Pull ups

10 Push ups

15 Squats

** Score is reps of Clean and Jerks. Score each round separate.

Extra Credit

Ab rollouts

3 x 8