Announcements

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Congrats to Crystal and Allana for winning last month’s #CFBHydrates Challenge!

CrossFit Belleville – WOD

View Public Whiteboard

Warm-up

2 Rounds

30sec Bike

30sec Handstand Hold

30sec Bike

30sec Hollow Hold

30sec Bike

30sec Push up to Downward Dog

Metcon (No Measure)

1 Muscle up

2 Burpees

3 Strict Toes to Bar

2 Muscle up

3 Burpees

4 Strict Toes to Bar

3 Muscle up

4 Burpees

5 Strict Toes to Bar

*10 min

Metcon (No Measure)

Pausing Hang Squat Snatch

6 Sets of 2

Every 2 minutes

* Pause 2 Seconds at Knee Level

* Pause 2 Seconds in Bottom Of Overhead Squat

* All Percentages of 1RM Squat Snatch:

* **Set 1:** 50%

* **Set 2:** 53%

* **Set 3:** 56%

* **Set 4:** 59%

* **Set 5:** 62%

* **Set 6:** 65%

Metcon (No Measure)

Aerobic Capacity

On the 5:00 x 5 Rounds:

15/10 Calorie Assault Bike

10 Sit ups

3 Strict Handstand Push ups

15/10 Calorie Row