Announcements

Gentlemen! Register for our 3rd Annual MoBro Battle with proceeds going towards Movember. New this year: Scaled and Rx Division! November 25th

CrossFit Belleville – WOD

WarmUp

empty BB:

10 Sumo Deadlifts

10 BB Thrusters

20 Double Unders

10 BB Rows

20 Double Unders

10 Front Rack Reverse Lunges

20 Double Unders

Mobility

Banded Pigeon x 60s each

– Attach band to rig and place in hip

crease. Get tension on band while in a

pigeon pose.

Weightlifting

Deadlift (Work up to a heavy 3)

*TNG

Metcon

Metcon (Time)

“16.5-ish”

Each for time:

21 Thrusters (95, 65)

21 Bar Facing Burpees

Rest 2:30

18 Thrusters

18 Bar Facing Burpees

Rest 2:30

15 Thrusters

15 Bar Facing Burpees

L3: (75, 55)

L2: (65, 45)

L1: (Reps of 18-15-12 / 45, 35) (Regular

Burpees)

18:00 Cap

Extra Credit

1a) Band Resisted Russian KBS: 3 x 25.

1b) Banded Face Pull-apart: 3 x 25.

1c) Banded Rotations: 3 x 20 ea.