CrossFit Belleville – WOD

Warm-up

5:00 Dynamic Warm-up

With an empty bar:

– 5 Muscle Cleans

– 4 Power Cleans

– 3 Front Squats

30 Single Unders

*Add weight + repeat

Review Zercher Squat

Mobility/Prep

Wall Squats 2 sets of 5

+ Pigeon Pose 20s after each set

Weightlifting

Zercher Box Squat (1RM)

Metcon

Metcon (2 Rounds for reps)

AMRAP 5:

4 Power Cleans @70%

12 Wallballs (20, 14)

Rest 3:00

Repeat

L3: (135, 95)

L2: (115, 75) (14, 10)

L1: (

Extra Credit

50 Banded Hip Flexor Pulls each