CrossFit Belleville – WOD

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WarmUp

“Rowling” (No Measure)

5 rounds each

1 burpee per missed meter

Mobility

Pigeon Stretch 30sec each

Couch Stretch 30sec each

Wrist stretch 1min

Door Frame Stretch 30sec each

How To:

10min

Clean and Jerk

Work up to EMOM weight

Weightlifting

Clean and Jerk (EMOM 9 @ 75% x 2reps)

Metcon

Hot Tamale (Time)

800 Meter Run

30/21 Calorie Row

25 Burpees

20 Clean & Jerks (115/85)

L3: 95/65

L2: 600m run, 75/55

L1: 400m run, 10@ 75/55

*14min cap

Extra Credit

5 min Static stretch