CrossFit Belleville – WOD

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WarmUp

40 Seconds : 20 Seconds

Active Samson : Wall Ball Deadlifts

Active Spidermans : Squats to Wall Ball

Push-up to Down Dog : Wall Ball Ground to Overhead

Air Squats : Wall Ball Slams

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Down Dog: 45 Seconds

Wall Ball Squat Hold: 1 Minute

Strength

Deadlift (EMOM 12 x 2)

*Start at 50%

*Build in weight

*TNG

Metcon

Frank the Tank (3 Rounds for reps)

AMRAP 5, Rest 5

50 Wall Ball (20/14) Buy-In

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

AMRAP 5, Rest 5

35 Wall Ball (20/14) Buy-In

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

AMRAP 5:

20 Wall Ball (20/14) Buy-In

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

L3: 35/20/10 WB

L2: 35/20/10 WB, 155/115: 185/135: 225/155

L1: 35/20/10 WB @ 14/10, 135/95: 155/115: 185/135

Extra Credit

accumulate 50 Supinated Barbell Rows