CrossFit Belleville – WOD

WarmUp

3 sets (empty bar)

8 Deadlifts

8 Front Squats

8 Goodmornings

8 (total) reverse lunges in place

8 Hang Muscle Cleans

*rest as needed

Mobility

Hip Opener (Pigeon Pose) on Box + Squat test/retest

1:00 ea. side

*Test air squat after mobilizing each side

Weightlifting

Front Squat Box Squat (EMOM 5 x 4 reps @60-70%)

Power Clean (E90sO90s 5 x 2 reps @80%)

Metcon

Adrenaline (AMRAP – Reps)

AMRAP 8 of ascending reps:

2 Burpee Box Jumps (24, 20)

2 Squat Cleans (135, 95)

4 Burpee Box Jumps

4 Squat Cleans

6 Burpee Box Jumps

6 Squat Cleans

And so on adding 2 reps each round.

Score = total reps completed

L3: (115, 75)

L2: (20, 15) (95, 65)

L1: (Burpees) (75, 55)

Extra Credit

Accumulate:

2:00 Weighted Plank

50 BB Curls (light)