CrossFit Belleville – WOD

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Warm up/Mobility

EMOM Warm-Up (No Measure)

6 min:

6 WallBall

5 Push ups

4 Medball Cleans

Weightlifting

*Sunday is your day. Time to work on technique.

Snatch (3 x 3 @ 60%)

12min

Clean Pull (3 x 3 @ 80%)

*High Pull

*12 min

Metcon

Metcon (Time)

“Front to Back”

3 Rounds

10 Strict Toes to Bar

20 Romanian Deadlifts (75/55)

30 Abmat Sit-Ups

40 Deadlifts (75/55)
*Do not necessarily worry about the time, this is more for quality. You should feel your anterior and posterior chain firing up after this workout. However, you only have 16min to complete it 🙂