CrossFit Belleville – WOD

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Warm up/Mobility

Banded Snatch Warm up (No Measure)

10 Banded Pull aparts

10 Pass Throughs

10 Banded Pull aparts

10 Around the World (5 each side)

10 Banded Pull aparts

10 OHS
Then team up and each athlete complete:

2 Rounds of:

7 Power Snatch

12 Wallballs

15 Calorie Row

Metcon

Mustang Sally (Time)

Teams of 3 :

100-80-60-40-20

Power Snatch (75, 55)

Wallballs (20, 14)

Calories on the Rower

Rx+:(95, 65) (Cals on Assault Bike)

L2: (65, 45) (14, 10)

L1: (55, 35) (10, 8)

*Beginner Option

Empty Bar Hang Muscle Snatch (or PVC) for Power Snatches

40:00 Cap