CrossFit Belleville – WOD

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Warm up/Mobility

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings
*add weight repeat 2 more times

Metcon Prep

15min

Warm up each movement for the complex

Metcon

Big Clean complex (Weight)

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*Build to a heavy complex.

*All 12 repetitions are meant to be performed without putting the barbell down.

*Begin a new set every 4 minutes. (0:00, 4:00, 8:00, 12:00, 16:00, and 20:00).

*Score is heaviest complex completed across the six sets.

Extra Credit

AMRAP 4

10 Vups

10 Situps

10 Bicycles