CrossFit Belleville – WOD

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Warm up/Mobility

:30s Warm up (No Measure)

30sec Row

30sec Inchworm Push ups

30sec Row

30sec Active Samson

30sec Row

30sec Squats

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Metcon

Front Loader (AMRAP – Reps)

Teams of 3:

AMRAP 7

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

Rest 3 minutes

AMRAP 7

50 Front Squats (135/95)

50 Front Squats (155/105)

AMRAP Front Squats (185/135)

Rest 3 minutes

AMRAP 7

50 Hang Power Cleans (135/95)

50 Hang Power Cleans (155/105)

AMRAP Hang Power Cleans (185/135)

*Score is total reps at final bar for each movement.

L3: (115/85, 135/95, 155/105)

L2: (95/65, 115/85, 135/95)

L1: (75/55, 95/65, 115/85)

Extra Credit

5 Sun Salutations