CrossFit Belleville – WOD

WarmUp

empty barbell

10 deadlifts

10 back squats

10 Goodmornings

10 reverse lunges in place

10 Muscle Cleans

*rest as needed

Mobility/Prep

Complex Review with an empty barbell x4

*Glute Activation between sets (bridge or steps)

Weightlifting

Power Clean/Front Squat/Thruster complex (3 PC/2 FS/1 THR.)

Competition rules, w. a partner

5min warm up then 8:00 (divide time however you think appropriate) to Complete a Max in:

3 Power Cleans

2 Front Squats

1 Thrusters

*All done without dropping the

Bar. Score = total load

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
L3: (14, 10)

L2: (100 Wallballs) (10, 8)

12:00 Cap

Extra Credit

Stretch Quads/Hamstrings