CrossFit Belleville – WOD
WarmUp
Lateral Hops Over Bar
Inchworms
Forward and Back Hops Over Bar
Push-up to Down Dog
Single Unders
Active Samson
Double Unders
Active Spidermans
Barbell Warmup #2 (No Measure)
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Reverse Lunges (Each Side)
5 Strict Press
5 Good Mornings
Mobility
Front Rack Stretch: 90 Seconds – Floor
Wrist Stretch: 1 Minute
Weightlifting
Clean Pull (2 x 3 @ 90%)
*10min
Clean (EMOM 5 Building up in weight)
Metcon
Round Trip (Time)
6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans
*Climb in weight on the hang squat clean.
**Score is slowest round.
L2: 40sec of Attempts
L1: 120 Single unders
Extra Credit
3 x 12 Clams
https://www.youtube.com/watch?v=lz0W42vP1FM