CrossFit Belleville – WOD

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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