CrossFit Belleville – WOD

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WarmUp

Barbell WU 2.0 (No Measure)

6 Goodmornings

6 Back Squats

6 Romanian Deadlifts

6 Front Squats

6 Bent Over Rows

6 Push Press

6 Thrusters
*2 rounds

*add weight

Mobility

Wrist Stretch: 45 Seconds

Front Rack Stretch: 1 Minute

Child’s Pose: 45 Seconds

Weightlifting

Pwr Clean & Push Jerk 10 Min EMOM

1 Power Clean

2 Push Jerk
*build up in weight whenever you see fit

Metcon

Chain Reaction (Time)

3 Rounds:

21/15 Calorie Assault Bike or Row

21 Pull-ups

Directly Into…

3 Rounds:

9 Power Cleans (115/85)

9 Push Jerks (115/85)
*20min cap

Extra Credit

3 x 60sec Weighted Plank