CrossFit Belleville – WOD
WarmUp
**Set 1**
30 Jumping Jacks
10 Ring Rows
10 Squat Therapy (Use wall)
5 Pull-to-Stands
**Set 2**
15 Standing Tuck Jumps
10 Alternating Single-Arm Ring Rows or DB Rows
10 Squat Therapy (Increase difficulty)
**Set 3**
20 Air Squats
5 Strict Pull-ups or Ring Rows
20 Reverse Lunges
5 Strict Pull-ups or Ring Rows
**2 Rounds**
-Barbell-
5 Deadlift
5 Hang Power Cleans
5 Push Press or Jerk
5 Behind the Neck Strict Press
5 Back Squat
Strength
Back Squat (Find a heavy 2)
*20 minutes
Metcon
Flawless (Time)
– RX –
For Time:
21 Back Squats (body weight)
7 Rope Climbs (15-ft.)
15 Back Squats
5 Rope Climbs
9 Back Squats
3 Rope Climbs
– INTERMEDIATE –
For Time:
21 Back Squats (1/2 body weight)
3 Rope Climbs (15-ft.)
15 Back Squats
2 Rope Climbs
9 Back Squats
1 Rope Climbs
– BEGINNER –
For Time:
21 Back Squats (1/4 body weight)
9 Rope Pull-to-Stand
15 Back Squats
6 Rope Pull-to-Stand
9 Back Squats
3 Rope Pull-to-Stand
*15 minutes
Cool Down
:60 Standing Quad Stretch / Leg
:60 Pigeon Stretch / Leg