CrossFit Belleville – WOD

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Warm up/Mobility

5:00 Dynamic warm up

5 Hang Muscle Snatch

5 OHS

5 Hollow Rocks

5 Hang Power Snatch

5 Kips

5 Hang Power Snatch

*Add lightweight to the bar

5 Hang Power Snatch

5 Pull-ups

5 Box Jumps

Gymnastics

10min

Work on Pull-ups/Chest to bar or

Bar cycling on Snatches

Metcon

Metcon (AMRAP – Reps)

AMRAP 32 w. a partner:

Row 5k

Then AMRAP:

10 Hang Power Snatch (75, 55)

8 Chest to bar Pullups

6 Box Jumps

L2: (65, 35) (Pullups)

L1: (35, 25 Russian Swings) (Ring Rows)

*Score = 5k Row time + Rounds/Reps

*AMRAP work one athlete completes a full round at a time

Extra Credit

3 x 12 Deadbugs 😏