CrossFit Belleville – WOD

WarmUp

2 rounds

5 Muscle Cleans

5 Front Squats

5 Push Press

5 Back Squat

5 Goodmorning

Weightlifting

Clean Grip Dead + Power Clean (8 x 1.1 (10s))

– Complete 1 Clean Grip Deadlift then

drop the bar + 1 Power Clean

– Add weight each set.

– Rest 10s between singles

– Work up to 85% of Clean (or higher

if feels comfortable)
15 min

Metcon

“343” In honor of the 343 fireman killed at the World Trade Center on 9/11/2001 (Time)

100 Deadlifts (145 #/115#)

100 Power Cleans (95#65#)

100 Ground to Overhead (65#/35#)

43 Burpees
30min cap