CrossFit Belleville – WOD

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WarmUp

2 Rounds

30 Seconds Each

Squat to Stands

Easy Bike

PVC Pass Throughs

Moderate Bike

PVC Around the World

Faster Bike

Air Squats

Mobility

Pec Stretch 45sec each

5/3/1 – Wendler

Bench Press (3/3/3)

Warm up sets

40% x 5

50% x 5

60% x 3

Working sets

70% x 3

80% x 3

90% x 3+

Metcon

Metcon (Time)

Every 4 Minutes x 5 Rounds:

30 Air Squats

15/12 Calorie Assault Bike

7 Clean and Jerks (115/85)

*score will be the slowest of the 5