CrossFit Belleville – WOD

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WarmUp

1 Minute

Easy Bike

Active Samson

Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side)

40 Seconds

Moderate Bike

Active Spidermans

Single Kettlebell Farmers Carry (20 Seconds Each Side)

30 Seconds

Faster Bike

Inchworm to Push-up

Single Kettlebell Deadlift (Between Legs)

5/3/1 – Wendler

Deadlift (3/3/3+)

Warm up sets

40% x5 50% x5 60% x3

Working sets

70% x3

80% x3

90% x3+

Metcon

Farmers Only (Time)

5 Rounds For Time:

10 Kettlebell Swings (70/55)

100m Single Arm Farmers Carry (70/55)

20/15 Calorie Assault Bike

*20min cap
COVID19 option

Swing with anything you have. DB/Milk Jug/Child

Farmer Carry with any weight you can find

for 100m : 200steps

Bike:15 cal Row

50 Double Unders

150 Single Unders

50 Mountain Climbers