CrossFit Belleville – WOD

WarmUp

Limber 11

Strength/Skill

1a) Back Squat: 4 x 5.

Add weight each set.

1b) Ring Pull-ups: 4 x 5.

Metcon

Metcon (Time)

3 Rounds of:

15 Front Squats (135, 95)

10 Burpees over the bar

5 Power Cleans (135, 95)

Rest 3:00

3 Rounds of:

50 Double Unders

20 KBS (53, 35)

10 Burpees

L3: (115, 75) (45, 25)

L2: (95, 65) (35, 25)

L1: (75, 55) (35, 25 Rus.Swing)

20:00 Cap (total)

Extra Credit

DB Single Leg RDLs: 3 x 10each