CrossFit Belleville – WOD
Warm up/Mobility
* 30 Seconds of Inchworm to Push up
* 30 Seconds of PVC Pass Throughs
* 30 Seconds of Jumps for Height
* 30 Seconds of Frog Hops
* 15 Seconds of PVC Around the Worlds (One Direction)
* 15 Seconds of PVC Around the Worlds (Other Direction)
* 30 Seconds of Super Slow Burpees
Barbell Warm up -(Snatch) (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Metcon
Five O’Clock Somewhere (3 Rounds for reps)
AMRAP 5:00
27 Power Snatches (95/65)
27 Burpees
27/21 Calorie Assault Bike
Rest 5:00
AMRAP 5:00
21 Power Snatches (115/85)
21 Lateral Barbell Burpees
21/15 Calorie Assault BIke
Rest 5:00
AMRAP 5:00
15 Power Snatches (135/95)
15 Barbell Facing Burpees
15/12 Calorie Assault Bike
After Party
Every 90 sec x 5 Rounds
Turkish Get Up (1 each arm)