CrossFit Belleville – WOD

Warm up/Mobility

1 min Dislocates

10 Cook squats w. OH Reach

1 min Around the world

10 Overhead Squats

Barbell

2 Rounds

5 Hang Muscle Snatch

5 Overhead Squat

How To:

10min -work up to EMOM weight-

Snatch Balance

Overhead Squat

Weightlifting

Snatch Balance + OH Squat (EMOM 8)

2 Snatch Balance plus 1 Overhead Squat
@ 70% of OHS

Metcon

Farmer’s Tan (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 20:

200 Meter Farmers Carry (70/53)

50 Calorie Bike

200 Meter Farmers Carry (70/53)

75 Wall Balls (20/14)

*Bike alternatives

60 Cal Row

120 Burpees

Extra Credit

Banded pull aparts x 50

Banded face pulls x 50

Banded tricep pushdowns x 50