Announcements

Lets spread the joy! Please bring a new, unwrapped toy or game to this gym by December 8th for the Belleville Professional Firefighters Christmas Toy Drive!

CrossFit Belleville – WOD

Game

Plank KB Tap Race

Line Drills (No Measure)

200 Meter Run

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

Inchworm

Bear Walk

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Weightlifting

Shoulder Press (75% x 5, 85% x 3, 95% x 1+)

*percentags are taken from 90% of 1RM

Metcon

Three Cheers (AMRAP – Rounds and Reps)

AMRAP 18:

3 Kettlebells Swings (53/35)

3 Box Jump Overs (24/20)

200m Run

6 Kettlebells Swings (53/35)

6 Box Jump Overs (24/20)

200m Run

9 Kettlebells Swings (53/35)

9 Box Jump Overs (24/20)

200m Run

Climbing by 3’s until cap.

*250 Meter Row

14/10 Calorie Assault Bike

Extra Credit

Deadbug + Reverse Crunch: 3 x 10.

Russian Twists : 3 x 20