CrossFit Belleville – WOD

WarmUp

Burgener Warm up + skill transfer exercises

Mobility/Prep

Lacrosse Ball

Pecs

Scapular

Weightlifting

Power Snatch (Find your 1RM of the day)

Metcon

Metcon (AMRAP – Reps)

Ascending Reps in 9:00 of:

1 Power Clean (135, 95)

1 Hang Squat Cleans

1 Thruster

2 Power Clean

2 Hang Squat Cleans

2 Thrusters

3 Power Cleans

3 Hang Squat Clean

3 Thrusters

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Score = Total Reps

Extra Credit

Banded Low to High woodchops: 3 x 10 ea.