CrossFit Belleville – WOD

Warm up/Mobility

Junkyard Dog Warm-up

“Burgener Warm-up w. a pvc”

Then with a barbell:

3 Power Snatch

3 OHS

Rest 10s.

2 Power Snatch

2 OHS

Weightlifting

Overhead Squat (5 x 3 )

*adding weight if form permits.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17:

30 Double Unders

15 Abmat Sit-ups

10 Overhead Squats (115, 75)

5 Hang Power Snatch (115, 75)

L3: (95, 65)

L2: (60s Double Under Attempts) (75, 55)

L1: (50 Single Unders) (53, 35 10 Goblet Squats/10 Russian Swings in place of OHS/Power Snatch)

Extra Credit

1 Round of:

100 Banded Pull-aparts

75 Banded Leg Curls each

50 Banded Pull-throughs

30 Reverse Crunches