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CrossFit Belleville – WOD

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Warm up/Mobility

Run 200m

:30 Lunges In-Place

:30 Alternating Toe Touches

:30 Inch Worm to Push-Up

:30 Kang Squat

Row 500/450m

Barbell WU 2.0 (No Measure)

6 Goodmornings

6 Back Squats

6 Romanian Deadlifts

6 Front Squats

6 Bent Over Rows

6 Push Press

6 Thrusters

Weightlifting

Clean EMOM

On the minute x 16:

Minute 1 – 3 Power Cleans

Minute 2 – 2 Hang Squat Cleans

Minute 3 – 1 Squat Clean

Minute 4 – Rest

Metcon

Snack Bar (Time)

3 Rounds:

400m Run

10 Power Cleans (155/105)

500 /450 Meter Row

10 Push Jerks (155/105)

*22min cap

L3: 135/95

L2: 115/85

L1: 95/65

Cool Down

1:00 Thread the Needle (each side)

1:00 Straddle Stretch