CrossFit Belleville – WOD

WarmUp

5:00 Dynamic

3 Muscle Cleans

3 Push Press

*Worlds Greatest Stretch x 20s each

3 Power Cleans

3 Squat Cleans

3 Front Squats

3 Push Jerk

3 Split Jerks

Mobility/Prep

3 Sets of:

5 Cook Squats w. OH Reach

5 Reverse Lunges

5 Presses from Split

Weightlifting

Paused Back Squat (3 RM)

2 second pause

Metcon

Metcon (No Measure)

EMOM 10:

ODD Minutes:

6 TNG Power Clean ‘n’ Jerks (135,95)

EVEN Minutes:

10 Calorie Row

Rx+:(7 Power Clean ‘n’ Jerks) (10 Cal Bike)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Extra Credit

100 Banded Pull Throughs

(wide stance/squeeze glutes)