CrossFit Belleville – WOD

WarmUp

5:00 of Cardio Warm-up

*empty barbell

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Hang Squat Cleans

*Add weight

5 Squat Cleans

5 RDLs

Mobility

Banded Ankle Mobility 2 min

Weightlifting

Front Squat Box Squat (1RM)

Metcon

Eddie Murphy (Time)

Run 400 Meters

50 Thrusters (75, 55)

Run 400 Meters

Rx+:(95, 65)

L3: (65, 35)

L2: (55, 65)

L1: (45, 25)

10:00 Cap

Extra Credit

Choose between:

100 Banded Leg Curls each

100 Banded Pull-throughs

50 GHD Back Extensions

5:00 X-Band Walks