Announcements

Potluck + Banner Raising Ceremony this Saturday at 11:30am! We hope you can all come out! Head to our Facebook event for more details and to RSVP!

CrossFit Belleville – WOD

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WarmUp

1 Minute Active Spidermans

45 Seconds Air Squats

30 Romanian Deadlifts

1 Minute Push-up to Down Dog

45 Seconds Boot straps

30 Seconds Elbow Rotations

1 Minute Straight Legged Inchworms

45 Seconds Jumping Air Squats

30 Seconds Hang Power Cleans

Mobility

Door Frame Chest Stretch: 45 seconds

Wrist Stretch: 45 seconds

Weightlifting

Power Clean/Front Squat/Thruster complex (EMOM 12)

*add weight to a challenging complex

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Extra Credit

3 rounds

12 Romanian Deadlifts (30%of 1RM Deadlift)

12 Glute Bridges