CrossFit Belleville – WOD

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WarmUp

:30 Seconds

Easy Bike

Inchworm

Medium Bike

Knuckle Drags

Fast Bike

Active Spidermans

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Romanian Deadlifts

5 Front Squats

completed with empty barbell

Strength

Deadlift (5 x 3)

*take 2-3 sets to warmup to working weight.

*you have the option to stay at the same weight across or to build in weight as you go.

*the goal is to continue to move exceptionally well at heavier loads

Metcon

Dead Sprint (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 18:

7 Deadlifts (225/155)

150 Meter Row

7 Box Jumps (24/20)

Partners complete full round, then switch.

L3: 185/135

L2: 155/115

L1: 95/65

Extra Credit

3 x 12 Dead bugs

3 x 12 Candlesticks