CrossFit Belleville – WOD

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WarmUp

Empty barbell

5 reps each movement each athlete

Keep adding weight doing sets of 5 till you reach your metcon weight.

^remember to listen to your body and your heart and do as they desire^

^^ also remember not to take your sweet time. You have 12min till we start^^

🤙🏿

Metcon

Fender Bender (Time)

Teams of 3

For Time (45 Minute Cap):

400 Meter Sandbag Run

4 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

400 Meter Sandbag Run

3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

400 Meter Sandbag Run

2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

400 Meter Sandbag Run

1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

*all 3 athletes run together

*break up the sandbag carry and reps on the barbell as you see fit.