CrossFit Belleville – WOD

WarmUp

5:00 Dynamic

2 Sets of:

3 Muscle Clean

3 Front Squat

3 Power Cleans

*10 X-Band Walks Laterally Each

3 Bear Complexes

*10 X-Band Walks Forward/Backward

Mobility

Couch Stretch x 1:00 ea

Ankle Mobility x :30ea

Strength/Skill

3 Rounds of:

1a) DB Lunges, Front Foot Elevated on 45# Plate x 6 ea

1b) Bent over DB Flyes x 10

1c) L-Sit x 10-20s.

Metcon

Metcon (AMRAP – Rounds)

“Macho Man”

EMOM as long as possible:

3 Power Cleans (155, 105)

3 Front Squats

3 Jerks

Score = last completed round

Rx+:(185, 125)

L3: (135, 95)

L2: (115, 75)

L1: (75, 55)

Extra Credit

Deadbugs: 3 x 10.