CrossFit Belleville – WOD
WarmUp
On the 2:00
Minutes 1+2 – 90s Light Row
Minutes 3+4 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Minutes 5+6 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Min 7+8- 5 Deadlifts, 5 Hang Muscle Cleans, 5 Power Cleans
Mobility
60s Laying Front Rack Stretch
:30s Wrist Stretches
Weightlifting
3 Position Clean (Build to moderate weight)
High Hang + Hang + Floor
*15min
*Squat Clean
Metcon
Doce (AMRAP – Rounds and Reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/85)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
L3: (115/85, 95/65, 75/55)
L2: (95/65, 75/55, 65/45) (15 Burpee Step Overs)
L1:(75/55, 65/45, 45/35) (15 Burpees)
Extra Credit
3 supersets
20sec Handstand Hold to 20sec Hollow hold