Announcements

Our 1st Group Nutrition Coaching Program is starting September 14th! Limited Spots – have you registered?
🌈Our September Nutrition Challenge is live! #EataRainbow🌈

Congrats to Crystal and Allana for winning last month’s #CFBHydrates Challenge!

CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

30 Seconds Each

PVC Pass Throughs

Squat to Stands

Lateral Hops Over PVC Pipe

PVC Overhead Squats

Push-up to Down Dog

Lateral Hops Over PVC Pipe

PVC Sotts Press

Active Spidermans

Lateral Hops Over PVC Pipe

## Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Weightlifting

HS + OHS Complex (EMOM 9)

1 Hang Snatch

1 Overhead Squat
*Build to a moderate complex

Metcon

Speed Demon (AMRAP – Reps)

AMRAP 3:

200 Meter Run

15 Lateral Barbell Burpees

Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:

200 Meter Run

12 Lateral Barbell Burpees

Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:

200 Meter Run

9 Lateral Barbell Burpees

Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:

200 Meter Run

6 Lateral Barbell Burpees

Max Overhead Squats (135/95)

* The final score for the workout is the sum total of your OHS reps from the four rounds