CrossFit Belleville – WOD

View Public Whiteboard

Warm up/Mobility

Lower Body Complex #1 (No Measure)

3 Rounds

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add lightweight.

Strength

Back Squat (2RM)

*20min

Metcon

Go Fish (Time)

1000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)

RX+: 155/115

L3: 115/75

L2: 95/65

L1: 75/55, burpees

*18min Cap

Extra Credit

1min Elbow Plank

immediately followed by

1 min max Sit ups.