CrossFit Belleville – WOD
WarmUp
30 Seconds
Single Unders
Cossack Squats
Barbell Row
Single Unders
Pausing Air Squats
Good Mornings
Double Unders
Front Squats
Hang Power Cleans
Mobility
Russian Baby Maker: 45 Seconds
Pigeon Pose + Lat Reach: 45 Seconds Each Side
Weightlifting
HHC + HPC (EMOM 9)
High Hang Clean
Hang Power Clean
Metcon
Double Knot (Time)
100 Double Unders
21 Strict Pull-ups
21 Squat Cleans (135/95)
75 Double Unders
15 Strict Pull-ups
15 Squat Cleans (135/95)
50 Double Unders
9 Strict Pull-ups
9 Squat Cleans (135/95)
Pull up Sub: Bent Over Rows
*23 min Cap
Double Knot (Time)
100 Double Unders
21 Strict Pull-ups
21 Squat Cleans (135/95)
75 Double Unders
15 Strict Pull-ups
15 Squat Cleans (135/95)
50 Double Unders
9 Strict Pull-ups
9 Squat Cleans (135/95)
Pull up Sub: Bent Over Rows
*23 min Cap