CrossFit Belleville – WOD

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Warm up/Mobility

Run-Stretch-Barbell (No Measure)

400 Meter Run

5 Inchworms to Push-ups

10 Barbell Good Mornings

200 Meter Run

5 Push-up to Down Dogs

10 Barbell Romanian Deadlifts

100 Meter Run

5 Active Spidermans (Each Leg)

10 Barbell Deadlifts

Strength

Deadlift (Build to Heavy Sets of 5-3-1)

* Around 25 minutes to work up to the heavy sets of 5, 3, and 1

* It will probably take the longest to get up to the heavy set of 5

* Here is a potential time breakdown for each:

* 10 Minutes for Heavy 5

* 8 Minutes for Heavy 3

* 7 Minutes for Heavy 1

Metcon

Fall Back (Time)

15-12-9-6-3:

Deadlifts (185/135)

Barbell Facing Burpees

*15min cap

L3: 155/105

L2: 115/80

L1: 95/65, Burpees