CrossFit Belleville – WOD

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WarmUp

2 Rounds

30 Seconds Air Squats

30 Seconds Medicine Ball Deadlifts

30 Seconds Alternating Box Step-ups

30 Seconds Medicine Ball Strict Press

30 Seconds Row

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

5/3/1 – Wendler

Shoulder Press (3/3/3+)

Warm up sets

40% x5 50% x5 60% x3

Working sets

70% x3

80% x3

90% x3+

Front Squat (3/3/3+)

Warm up sets

40% x5 50% x5 60% x3

Working sets

70% x3

80% x3

90% x3+

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest