Bring a Friend Day is back Wednesday, May 22nd! Gather up your spouses, significant others, family members, neighbors, co-workers, etc. and bring them down to CFB for a FREE CrossFit workout.

CrossFit Belleville – WOD

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Warm up/Mobility

Lower body Warm up (No Measure)

2 Rnds

6 RDLs

6 Front Rack Reverse Lunge (3each)

6 Back Squat

10 x-Band walks (Right/Left)

5 Foam Roll Adductor passes


10 V-Stretch

10 Cossack Squats (5each)

Banded Ankle mobility (30s each)


Paused Front Squat (Heavy double)


*2sec pause on bottom

*from the rack

Hang Squat Clean (Heavy single)



Dirt Nap (Time)

3 rounds

15 Hang Squat Cleans (115/80)

15 Lateral Barbell Burpees

L3: 95/65

L2: 75/55

L1: 55/45, Burpees

*10min cap

Extra Credit

Murph Prep


2 Pull ups

4 Push ups

6 Squats