CrossFit Belleville – WOD

WarmUp

a)3 Rounds of:

5 Cook Squats w. OH Reach (each)

5 Cook Squats

5 Reverse Lunges in place

b)empty BB

3 Muscle Snatches

4 Overhead Squats

10 Walking Lunges w. plate OH

5 Back Squats

5 Goodmornings

Mobility/Prep

2 Sets of:

10 Glute Bridge on floor

10 X-band Walks left/right

Weightlifting

Metcon

Snatch (1 RM)

*Yes! We are squatting it.

Dani (AMRAP – Reps)

10 Minutes on the clock:

1k Row

50 Overhead Walking Lunges w. plate (45,25)

Remaining time: AMRAP Squat CleanThruster (135, 95)
Rx+:(155, 115)

L3: (115, 75)

L2: (25, 15) (95, 65)

L1: (BW Lunges) (DB Thrusters)

Score = total squat clean thrusters

Extra Credit

Banded Ab Pulldowns: 3 x 25.