Announcements

😋 Our “Macros Made Easy” Mini 7 Day Course is ready for registration and it’s exclusive for CFB Members. Don’t forget to sign up! Begins Dec 7th with Nutrition Coach Lorraine!
🎄 Have you spotted Fran? Check out our “Elf in the Gym” giveaway! On until December 21st! 🎄
🎯 3 days left!! Don’t miss out! Our “Macros Made Easy” Mini 7 Day Course is open for registration. Don’t forget to sign up! Begins Dec 7th with Nutrition Coach Lorraine!

CrossFit Belleville – WOD

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WarmUp

2 Rounds

45 Seconds Row

45 Seconds Inchworm to Push-ups

45 Seconds Kettlebell Romanian Deadlifts

45 Seconds Barbell Floor Press (Slow Down)

Accumulate

20 Push ups

40 Banded Pull aparts

5/3/1 – Wendler

Bench Press (5/3/1+)

Warm up sets

40% x 5

50% x 5

60% x 3

Working sets

75% x 5

85% x 3

95% x 1+

Remember to add #10 on your 1RM

Metcon

Pirate’s booty (Time)

500/400 Meter Row

50 Russian Kettlebell Swings (55/35)

500/400 Meter Row

50 Russian Kettlebell Swings (55/35)

500/400 Meter Row

*12 min Cap