CrossFit Belleville – WOD

WarmUp

Limber 11 (No Measure)

Weightlifting

Overhead Squat (5 x 3 )

* adding weight each set if form permits

Strength/Skill

DB Walking Lunges: 3 x 20.

*DB weight is choice of athlete

*20 total

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Snatches (75, 55)

30 Russian Twists w. a plate

15 Calorie Row/150 meter run

L3: (65, 45)

L2: (55, 35)

L1: (45, 25)

Alternate Options:

– Power Snatch: 10 American KBS (53, 35)

Extra Credit

Choose Extra Credit work from 1 day you

missed this week