CrossFit Belleville – WOD
Warm up/Mobility
Upper Body Complex #2 (No Measure)
8 Barbell Rows
8 Muscle Cleans
8 Shoulder Press
8 Thrusters
8 Barbell Curls
15 Banded Pull-apart
15 Banded Pushdowns
Metcon Prep
8 min
Equipment set up
Perform a few reps of each movement
Warm up your thruster
Metcon
Sweaty mess (Time)
500-400-300-200-100 meters Row
50- 40- 30- 20- 10 Sit ups
25- 20- 15- 10- 5 Wall Balls
10- 8- 6- 4- 2 Chest to bar
5- 4- 3- 2- 1 Thruster (135/95)
*30min cap
Accessory Work
Superset x3
DB Bench Press x12
Scull Crushers x 6