CrossFit Belleville – WOD

WarmUp

With a PVC

10 Pass Throughs

10 Around the worlds

10 OHS

20s Lat Stretch

2 sets w. Empty Bar

5 Hang Muscle Snatch

5 OHS

5 Hang Power Snatch

Mobility

Foam Roll Lats

Spend 60s on each side

Weightlifting

Hang Power Snatch (6×3)

@60-65%

Metcon

Metcon (AMRAP – Reps)

8 Round Tabata:

DB Renegade Rows

Double Unders

Overhead Ball Slams (30,20)

HR Push-ups

*Score = total reps

L1: (Single Unders) (Box Pushups)

Extra Credit

DB Reverse Lunges: 3 x 6 ea.