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CrossFit Belleville – WOD

Metcon Prep

Metcon Set-up:

– Barbells for deadlifts

– Box Jumps

– TGU w. a DB (or KB)

– Rowers

*Once equipment is set-up go through 5

reps of each movement, 1-2 reps of TGU

on each arm.

Metcon

Metcon (AMRAP – Rounds)

“Dallas-ish with a partner”

0:00-6:00 AMRAP:

Burpees

6:00-12:00 AMRAP:

7 Deadlifts (155, 105)

7 Box jumps (24, 20)

12:00-16:00 AMRAP:

Max Double Unders

16:00-21:00

7 Power Snatch (75, 55)

7 push-ups

21:00-27:00 AMRAP:

Abmat Sit-ups

Rest 3 min with transition

30:00-38:00

1RM Power Snatch

*With the exception of the burpees and

rowing athletes will complete a full round

before switching with their partner.

L3: (135, 95) (35, 20) (65, 45)

L2: (115, 75) (30, 15) (55, 35) (Box Pushups)

L1: (95, 65)(Front Squat in

place of Power Snatch) (Box Push-ups)

DB Scaling= 35, 25 KB if no access to