CrossFit Belleville – WOD

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WarmUp

EMOM Warm-Up (No Measure)

6 min:

6 WallBall

5 Push ups

4 Medball Cleans

Barbell WU 2.0 (No Measure)

6 Goodmornings

6 Back Squats

6 Romanian Deadlifts

6 Front Squats

6 Bent Over Rows

6 Push Press

6 Thrusters

5/3/1 – Wendler

Front Squat (3/3/3+)

Warm up sets

40% x 5

50% x 5

60% x 3

Working sets

70% x 3

80% x 3

90% x 3+

Remember to add #20 on your 1RM

Shoulder Press (3/3/3+)

Warm up sets

40% x 5

50% x 5

60% x 3

Working sets

70% x 3

80% x 3

90% x 3+

Remember to add #10 on your 1RM

Metcon

Death By Thrusters (AMRAP – Rounds and Reps)

Min 1: 1 Thruster (115/75)

Min 2: 2 Thruster (115/75)

Min 3: 3 Thruster (115/75)

…………………………..

continue adding one rep every minute

till you DIE!!
*15min Cap