CrossFit Belleville – WOD

Warm up/Mobility

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

Front Rack Stretch on the floor 1 min

Wrist Stretch 1 min

Couch stretch 1 min per leg

Weightlifting

Deadlift (3 x 3 @ 60% of Clean)

Clean Pull (5 x 3 @ 100% of Clean)

Clean (5 x 2 @ 80%)

Metcon

Black ‘n’ Blue (Time)

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

Extra Credit

3 x 10 Superman

3 x 25 Banded pull aparts