Announcements

January Challenge – Schedule and come in for your Goal Session with Head Coach Kiki! Chat with Kiki next time you’re in or shoot her an email to book!
Our Expert Brew + Pancake Breakfast is this Saturday! Presented by The Brake Room and your CrossFit Belleville Coaches! $10pp

CrossFit Belleville – WOD

Warm up/Mobility

5:00 of Dynamic warm up

2 Rounds w. empty barbell

5 Deadlifts

4 Muscle Cleans

3 Front Squats

5 BB Rows

Add light weight and complete:

3 Deadlifts

3 Front Squats

3 Pull-ups (set-up bands if needed)

*Add weight + repeat

Weightlifting

Paused Front Squat (2RM)

– 3 Mississipi Pause at the bottom of each rep

Metcon

Metcon (Time)

Every 4:00 x 5 Sets:

6 Deadlifts (225, 155)

9 Pull-ups

12 Goblet Squats (53, 35)

Rx+:(255, 175) (C2B Pull-ups)

L3: (185, 125) (6 Pull-ups per round) (45, 25)

L2: (155, 105) (Band Assisted Pull-ups) (35, 25)

L1: (135, 95) (Ring Rows) (30, 20)

*score is your slowest round

Extra Credit

3 Sets of:

30 Banded Leg Curls each Leg

Rest 60s