CrossFit Belleville – WOD

Warm up/Mobility

Barbell Warmup 2 rounds

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Childs Pose – 1 Minute

Front Rack Stretch – 1 Minute

Thoracic Rotations – 8/side

How To:

Handstand push ups : 6 min

EMOM 12

0-6 : 5 HSPUs

6-12: 12 Hollow Rocks

Metcon

AETOS (AMRAP – Reps)

0:00 – 7:00 – 1000m Row, Max Clean and Jerks (185/125)

7:00– 9:00 Rest

9:00 – 14:00 – 750m Row, Max Power Snatch (135/95)

14:00- 16:00 – Rest

16:00 – 19:00– 500m Row, Max Thrusters (115/85)

L3: (155/105)(115/85)(95/65)

L2: (135/95) (105/75)(75/55)

L1: (115/85)(95/65) (55/45)

*score is accumulated reps

Extra Credit

Accumulate

50 GHD Situps

50 GHD Back Extensions