Announcements

🌈Our September Nutrition Challenge is live! #EataRainbow🌈

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

CrossFit Belleville – WOD

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WarmUp

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

8 min

**Warm up Power Snatches**

Weightlifting

Power Snatch Waves (Every 90sec)

12 Sets of 1

**Set 1:** 79%

**Set 2:** 82%

**Set 3:** 85%

**Set 4:** 82%

**Set 5:** 85%

**Set 6:** 88%

**Set 7:** 85%

**Set 8:** 88%

**Set 9:** 91%

**Sets 10-12:** 88%

* All Sets Based of 1RM Power Snatch

Metcon

Knock On Wood (Time)

3 Rounds

25 Power Snatches (75/55)

25 Box Jump Overs (24″/20″)

25 Pull-ups

25/18 Calorie Row

*25min Cap