CrossFit Belleville – WOD

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WarmUp

Snatch warm up (No Measure)

10 Dislocates – PVC

10 Cook Squats

5 Barbell Rows

5 Snatch Grip Deadlift

5 Hang Muscle Snatch

5 Overhead Squat

5 Snatch

*add light weight and repeat

Mobility

Wrist Stretch 1 min

Ankle Stretch 30sec each

Weightlifting

Snatch Balance (EMOM 9 x 2 building up in weight)

Metcon

Sore Eyes (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Power Snatches (75/55)

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row

L2/1: 55/45, 20/18

Extra Credit

Tabata

(8 rounds 20sec on 10 off)

Alternating Dead Hang/L-Sit Hang