CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Easy Bike

Easy Single Unders

PVC Pass Throughs

Moderate Bike

Double Unders

PVC Straight Leg Swings (15 Seconds Each)

Faster Bike

Double Unders

PVC Overhead Squats

Barbell Warm up -(Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

Warrior Squats: 1 Minute

PVC Sotts Press: 1 Minute

Weightlifting

3 Position Snatch (Build to a Heavy Complex)

High Hang- Hang – Floor
*20minutes

Metcon

Unicycle (AMRAP – Reps)

AMRAP 10:

60/45 Calorie Assault Bike

100 Double Unders

Time Remaining:

Max Power Snatches (115/85)