CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

30 Seconds

Easy Bike / Row

PVC Pass Throughs

Active Samson

Moderate Bike / Row

PVC Overhead Squats

Push-up to Down Dog

Faster Bike / Row

PVC Overhead Squats (More Narrow)

Straight Leg Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Strict Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Weightlifting

HPS+PS+OHS (Every 2 min x 5)

1 Hang Power Snatch

2 Power Snatch

3 Overhead Squats

Metcon

Stub Hub (Time)

21-15-9:

Toes to Bar

Power Snatches (95/65)

Directly Into…

9-15-21:

Calorie Assault Bike / Row

Overhead Squats (95/65)

*20min Cap