Announcements

Lets spread the joy! Please bring a new, unwrapped toy or game to this gym by December 8th for the Belleville Professional Firefighters Christmas Toy Drive!

CrossFit Belleville – WOD

Warm up/Mobility

:30 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Cossack Squats

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 RDLs

5 Front Squats

Front Rack Stretch – 1 Minute

Wrist Stretch – :30 Seconds

Weightlifting

Clean and Jerk (EMOM 6 @ 80%)

Metcon

Front Loader (AMRAP – Reps)

Teams of 3:

AMRAP 7

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

Rest 3 minutes

AMRAP 7

50 Front Squats (135/95)

50 Front Squats (155/105)

AMRAP Front Squats (185/135)

Rest 3 minutes

AMRAP 7

50 Hang Power Cleans (135/95)

50 Hang Power Cleans (155/105)

AMRAP Hang Power Cleans (185/135)

*Score is total reps at final bar for each movement.

L3: (115/85, 135/95, 155/105)

L2: (95/65, 115/85, 135/95)

L1: (75/55, 95/65, 115/85)

Pull up accessory work

3 x Max OH Ring rows

3 x 8 OH Ring Rows