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CrossFit Belleville – WOD

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Bike Warmup

2 Minute Easy Bike

PVC Warmup

3 Rounds:

30 Seconds PVC Pass Throughs

30 Seconds PVC Overhead Squats

*Try to Get More Narrow with Each*

## 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


HPS+PS+OHS (Every 90sec x 10)

1 Hang Power Snatch

2 Power Snatch

3 Overhead Squats
* Stay at one weight or build across the 10 minutes

* These should all be performed at weights that support excellent technique


All That (Time)


Power Snatches (75/55)

Overhead Squats (75/55)

50/35 Calorie Assault Bike


Power Snatches (75/55)

Overhead Squats (75/55)

*20 min Cap