CrossFit Belleville – WOD

WarmUp

40 Mountain Climbers

100 Single Unders

Box/ Barbell

3 sets

5 BJs

5 Squat Cleans

*adding weight

Gymnastics

1a) Strict HSPU: 5 x 5

Scaling Option:

– Strict DB Shoulder Press: 5 x 5, add weight

each set.

Metcon

Ship (Time)

9 Rounds for time of:

7 Squat Cleans, 185#

8 Burpee Box Jumps, 36″
In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008
To learn more about Ship click here
Girls RX (135# Clean/27″ BJ)