Bring a Friend Day is back Wednesday, May 22nd! Gather up your spouses, significant others, family members, neighbors, co-workers, etc. and bring them down to CFB for a FREE CrossFit workout.

CrossFit Belleville – WOD

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Warm up/Mobility

^30 Seconds

Bike / Row

Push-up to Down Dog

Bike / Row

Flutter Kicks

Bike / Row

Mountain Climbers

^Barbell Warmup

5 Romanian Deadlifts

5 Strict Press

5 Hang Power Cleans

5 Push Press

5 Power Cleans

5 Push Jerks


**Partner 1:** 1 Minute Thoracic Extension*

**Partner 2:** 30 Seconds Arch Hold / 30 Seconds Hollow Hold

*Barbell Thoracic Opener: Place foam roller right around the base of the shoulder blades and a barbell an arms distance behind you. Lift hips up and grab barbell with both hands at shoulder width. With belly tight, drop hips towards the ground to feel a nice stretch through the upper body as we work through thoracic spine extension.


Clean Combo (HPC/PJ/SJ) (EMOM 12)

Hang Power Clean + Push Jerk + Split Jerk
Build to a challenging Complex


Handlebars (Time)

4 Rounds:

21/15 Calorie Assault Bike/Row

15 Toes to Bar

7 Power Clean and Jerks (155/105)

L3: 135/95

L2: Knees to chest, 115/75

L1: Knee Raises, 95/65

*20min cap

Extra Credit

3 sets

50m Farmers Carry AHAP