Announcements

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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Warm up/Mobility

30sec

Row

Squats with arms Overhead

Row

PVC OHS

Row

Jumping 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
Warrior Squats : 1 min

PVC OHS Hold : 1 min

Weightlifting

3 Position Snatch (EMOM 9)

High Hang- Hang – Floor
*All Squat Snatch

*Build up in weight

Metcon

Hot Air (Time)

On the 5:00min x 5

30 Air Squats

20/15 cal Row

7 Power Snatches (115/85)

L3: 95/65

L2: 75/55

L1: 55/45

*score is slowest round

Extra Credit

Murph Prep

EMOM 6

3 Pull ups

6 Push ups

9 Squats