CrossFit Belleville – WOD

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WarmUp

30 Seconds

Easy Bike

Active Spidermans

Sit-ups

Moderate Bike

Active Samson

Hollow Hold

Faster Bike

Push-up to Down Dog

Arch Hold

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

Weightlifting

Muscle Snatch (4 x 3 Building weight)

High-Hang Snatch (4 x 2 @ 70%)

Metcon

Blue Steel (Time)

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

*23min cap