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