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CrossFit Belleville – WOD

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Weightlifting

WarmUp

**1 set**

400-m Bike

6 deadlifts

6 hang muscle cleans

6 front squats

**1 set**

400-m Bike

5 power cleans

5 front squats

**1 set**

400-m Bike

4 squat cleans

Clean (Build to a heavy 1-rep squat clean )

*20 minutes

Metcon

Metcon (Time)

– RX –

4 rounds for time:

5 Deadlifts (75/115lb)

20 squat cleans (75/115 lb)

1200-m bike

– INTERMEDIATE –

4 rounds for time:

5 Deadlifts (55/75lb)

20 squat cleans (55/75 lb)

1200-m bike

– BEGINNER –

4 rounds for time:

5 Deadlifts (35/45lb)

20 DB squat cleans (35/45lb)

1200-m bike

*25 minutes

Cool Down

**2 sets:**

:30 leg swings (across body)/leg

:30 lacrosse ball roll/foot