Announcements

Our 5 Year Anniversary Party is September 9th and you are all invited! Please email breeann@crossfitbelleville.ca for tickets and to RSVP by Sunday, September 3rd

CrossFit Belleville – WOD

WarmUp

Row 21 Calories

X-Band Walks x 10 steps laterally each

10 Lateral Squats (Cossack Squat) (total)

X-Band Walks, Forward/Backward x 10 steps

10 Lateral Squats

5 Single Leg Glute Bridge Right Leg (1 ct at top)

5 Single Leg Glute Bridge Left Leg (1 ct at top)

Weightlifting

5:00 Warm-up Thruster

Thruster (1RM)

Teams of 2:

0:00-6:00

Max Thruster from a Rack

*Score = total load between both athletes

6:00-8:00 rest

Skill

8:00-10:00

Max Burpees in 2:00.

*Score = total burpees completed between

both athletes.

*One athlete works at a time

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
10min cap