CrossFit Belleville – WOD
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