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