CrossFit Belleville – WOD

WarmUp

Abmat Pizza Game

(4 burpee penalty for drops)

Mobility/Prep

Tissue Work: Foam Roll x 10 passes each

– Thoracic Spine

– Lats

– Adductors

Weightlifting

Power Clean (6 x 3)

Work up to 75% or to a moderate

load resetting between reps.

– Between sets get set-up for metcon.

Metcon

Snowball (AMRAP – Rounds and Reps)

AMRAP 20:

Row 500 meters

2 Wallclimbs

12 Power Cleans (115, 75)

15 Wallballs (20, 14)
Rx+: (135, 95)

L3: (95, 65)

L2: (75, 55) (Half Wallclimb) (14, 10)

L1: (95, 65 Deadlifts (20 Shoulder Taps) (10, 8)

Alternate Scaling Options:

– Rowing: Sub 400 meter run, 60s Assault Bike, or 75 Double Unders.

Extra Credit

Bob Marleys 3 x 10