CrossFit Belleville – WOD

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Warm up/Mobility

Upper Body Complex #2 (No Measure)

8 Barbell Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-apart

15 Banded Pushdowns

Weightlifting

Push/Split Jerk Complex (EMOM 12 @ 70% of lightest lift)

2 push Jerk + 1 Split

Metcon

Metcon (Time)

3rounds

3 Muscle Ups

6 Pistols

12 Push Press (135,95)

24 Front Squat (135,95)

L3: (1 Muscle Up) (115,85)

L2: (C2B) (95,65)

L1: (9 Ring Rows) (75,55)

15min cap

Extra Credit

3 rounds

*Superset

10 V-ups

10 Leg Raises

10 Crunches