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