CrossFit Belleville – WOD

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Warm up/Mobility

Upper body Warm up (No Measure)

2 Rnds

6 Bent Over Row

6 Push Press

6 BB Curl

25 Banded Pull Aparts

Foam Roll Lats x 10 passes each

10 Thorasic Rotations

3 Way Banded Shoulder Stretch 30s/position

Weightlifting

Snatch Complex (EMOM 10 @ 65% of power snatch)

High Hang Power Snatch

Hang Power Snatch

Power Snatch

Metcon

Country Mile (Time)

For Time:

1 Mile Run

50 Wallballs (20/14)

40 Box Jumps (24/20)

30 Burpees

20 Power Snatches (115/80)

L3: (95/65)

L2: (14/10) (75/55)

*25min Cap

Extra Credit

2 rounds of Banded Hawaiian Alphabet 😉