CrossFit Belleville – WOD

WarmUp

“Limber 11”

Skill

Skill Training

EMOM 12:

ODD Mins: 30s of Work

EVEN Mins: 30s of Work

*Pick two skills you’re not good at and spend 6:00 on

each EMOM style. Keep sets small to reinforce good

movement patterns

Metcon

Metcon (2 Rounds for reps)

AMRAP 9:

21 Calorie Row

15 Russian Swings (70, 53)

9 Goblet Squats (70, 53)

Rest 2:00

AMRAP 9:

21 Hang Power Cleans (95,65)

15 Push Press (95, 65)

9 Burpees

Extra Credit

5:00 of Static Stretching

5:00 Foam Rolling