CrossFit Belleville – WOD

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WarmUp

2 Rounds

30 Seconds Each:

**Station 1:** Bike (Increasing Intensity Each Round)

**Station 2:** Inchworms

**Station 3:** Shoulder Taps

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

5/3/1 – Wendler

Deadlift (5/3/1+)

Warm up sets

40%x5/50%x5/60%x3

Working sets

75% x 5

85% x 3

95% x1+

Metcon

Buckle Up (Calories)

AMRAP 5:

60 Walking Lunge (Body Weight)

50 AbMat Sit-Ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

30 Dumbbell Walking Lunge (50/35)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

60 Walking Lunge (Body Weight)

50 AbMat Sit-ups

Max Calorie Row

*Score is total Calories-all 3 rounds-