CrossFit Belleville – WOD

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Warm up/Mobility

“Rowling” (No Measure)

*6 rounds

*1 burpee for each missed meter

Strength

Bench Press ( 8 x 2 @ 70%)

*20min

After each set of 2 reps, complete 2 strict ring rows at full body weight

Metcon

Metcon (Time)

1000 meters Row

50 Thrusters (45/35)

30 Alt. DB Snatches (50/35)

Rest 1 min

750 meters Row

25 Thrusters (45/35)

15 Alt. DB Snatches (50/35)

Rest 1 min

500 meters Row

15 Thrusters (45/35)

9 Alt. DB Snatches

*25min cap