CrossFit Belleville – WOD

WarmUp

Row 500

20 Walking Lunges

20 Wallballs

15 Hang Muscle Cleans

15 Front Squats

10 Deadlifts

10 Front Rack Reverse Lunges

Mobility/Prep

X-Band Work

10 Small Steps forward,

backward and laterally

Weightlifting

Wide Stance High Box Squat (18-20″) (3RM)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Hang Power Cleans (115,75)

Wallballs (20, 14)

L3: (95, 65)

L2: (75, 55) (14, 10)

L1: (65, 35) (10, 8)

10:00 Cap

Extra Credit

Supinated Grip BB Rows: 3 x 15.