CrossFit Belleville – WOD

WarmUp

5:00 Dynamic Warm-up

Hang Power Clean Progressions:

– 5 Dip + Shrug

– 5 Hang Muscle Clean

– 5 Hang Power Clean

Mobility

Foam Roll 8-10 slow passes each:

– Lats

– Quads

– Thoracic Spine

Weightlifting

Hang Power Clean (Up to Heavy 1 of the day)

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
L3: (Ring Dips) (115, 75)

L2: (15 Push-ups per rd)) (95, 65)

L1: (10 Box Push-ups per rd) (35, 25 Russian Swings in place of HPC)

15:00 Cap

Extra Credit

1a) DB Split Squats: 3 x 8 ea.

1b) DB Side Bends: 3 x 15 ea.