Bring a Friend Day is back Wednesday, May 22nd! Gather up your spouses, significant others, family members, neighbors, co-workers, etc. and bring them down to CFB for a FREE CrossFit workout.

CrossFit Belleville – WOD

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30 Seconds

Easy Row

Active Spidermans

Moderate Row

Active Samson

Faster Row

Straight Legged Inchworms

Dumbbell Warmup

*Each Side (With 1 Light Dumbbell): *

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Front Rack Reverse Lunges

5 Strict Press

Then one more round with Empty Barbell


Pigeon Pose on a Box :30sec each

Child’s Pose on a box : 1min


3 Position Snatch (EMOM 9 @ 60-65% of 1RM of your Snatch)

High Hang- Hang – Floor


Waterlogged (Time)

1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)

15 Burpee Box Jumps (24″/20″)

20 Dumbbell Snatches (50/35)

10 Burpee Box Jumps (24″/20″)

10 Dumbbell Snatches (50/35)

5 Burpee Box Jumps (24/20″)

L3: 35/25

L2: 25/15

*15min cap

Extra Credit

3 x 50meters

Front Rack Carry AHAP