CrossFit Belleville – WOD

Warm up/Mobility

5 min

Skip/Dance/Row/Bike/Play

Burgener Warm up w PVC (Clean Variation)

3 High Hang Clean

3 Hang Clean

3 Front Squat

3 Push Press

3 Clean

Empy Bar Grace

Weightlifting

Hang Clean (5 x 3)

*5 working sets at 60% and up

*TNG

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
L3: (115,75)

L2: (95, 65) (Kipping push ups)

L1: (75, 55) (Box push ups)

*pick up reps where you left off on the previous cycle.

*only final rnds count for your score/no reps

Extra Credit

Foam Roll all over