CrossFit Belleville – WOD

WarmUp

5:00 Cardio Warm-up

5:00 Barbell Warm-up

2 Sets of:

5 Muscle Cleans

5 Front Squats

3 Squat Cleans

3 Push Press

3 Jerks

*Add weight + repeat

Mobility/Prep

2 Sets of:

10 Glute Hip Thrusts

10 X-Band Walks each direction

Weightlifting

Complex 3 (PC/PP/PJ)

1) Power Clean + Push Press + Push Jerk
work up to 90%

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

7 Thrusters (95, 65)

21 Double Unders

Rest 2:00

AMRAP 5:

7 Thrusters (95, 65)

7 KBS (53, 35)

Rest 2:00

AMRAP 5:

7 Hang Power Cleans (95, 65)

7 Lateral Burpees over the Bar

L3: (75, 55)

L2: (65,45 (30 Singles)

L1: (45, 35) (30 Singles

Extra Credit

3 rounds of:

10 KB Hammer Curls

10 Tricep Extensions with KBs

20 Russian Twists w. plate