CrossFit Belleville – WOD

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Warm up/Mobility

5:00 Dynamic Warm-up

5 Rows

5 Push Press

5 Front Squat

Rest 20s

5 Rows

5 Push Press

5 Hang Squat Snatches

Rest 20s

3 Hang Squat Snatches

3 Push Press

Rest 20s

3 Hang Squat Snatches

3 Push Press

Skill

EMOM 10

20 Wallballs (20,14)

Metcon

Metcon (Time)

For time:

21-15-9

Hang Squat Snatches (115, 75)

15-12-9

Chest to Bar

5-3-1

Rope Climb

L3: (95, 65) (Pull ups) (3-2-1 Rope Climb)

L2: (75, 55) (21-15-9 Push-ups) (10 Strict Pull-ups per round, band assisted)

L1: (75, 55 Front Squat) (21-15-9 Box Push-ups) (12 Ring Rows per round)

13:00 Cap

*Alternate Rope Climb Scaling = 15-12-9 Strict Chin-ups

Extra Credit

Banded Hammer Curls: 3 x 10. Rest 30s.