CrossFit Belleville – WOD

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Warm up/Mobility

Lower body Warm up (No Measure)

6 RDLs

6 Front Rack Reverse Lunge (3each)

6 Back Squat

10 x-Band walks (Right/Left)

5 Foam Roll Adductor passes

Then,

10 V-Stretch

10 Cossack Squats (5each)

Banded Ankle mobility (30s each)

Front Rack Stretch 1 min

Wrist Stretch 1 min

Weightlifting

Power Clean/Front Squat/Thruster complex (EMOM 9 Build to a Heavy Complex)

Metcon

Beefcake (3 Rounds for time)

30 Thrusters (95/65)

30 Power Cleans (95/65)

30/20 Cal Row

*8min cap

30/20 Calorie row

30 Thrusters (95/65)

30 Power Cleans (95/65)

*8min cap

When the running clock reaches 16:00

30 Power Cleans (95/65)

30/20 Calorie row

30 Thrusters (95/65)

*8min cap

*24min running clock

*everybody stats part 2 at 8min and part 3 at 16min. If you finish before the 8min, then you rest.

Extra Credit

High fives all around!