CrossFit Belleville – WOD
WarmUp
30 Seconds
Lateral Hops Over PVC Pipe
Active Samson
PVC Pass Throughs
Air Squats
PVC Around the Worlds
Push-up to Down Dog
PVC Overhead Squats
Active Spidermans
Barbell Warm up -(Snatch) (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Weightlifting
Snatch Complex (PS/OHS/S) (EMOM 14)
Built to a heavy:
Power Snatch + Overhead Squat + Squat Snatch
Metcon
Over and out (Time)
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
*10min
Extra Credit
2 x Banded Alphabet