CrossFit Belleville – WOD

WarmUp

1 Time Through:

75 Single Unders

Then with empty barbell:

10 Thrusters

8 Muscle Cleans

6 Front Squats

10 Russian Swings

10 Alt. Step-ups

8 Power Cleans

6 Front Squats

Then,

75 Single Unders

Mobility/Prep

Foam Roll x 30s each

-Lats

-Thoracic Spine

-Glutes

-It Bands

-Calve

Weightlifting

Shoulder Press (1 RM)

Metcon

Metcon (Time)

4 RFT:

30 Walking Lunges (BW)

20 Hang Power Cleans (115,75)

10 Burpees over the bar

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

Extra Credit

50-100 Banded Pushdown

50-100 Banded Pull-aparts

50-100 ea. Banded Leg Curls