CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

1 Minute

Row/Bike

Active Samson + Air Squat

45 Seconds

Row/Bike

Push-up to Down Dog

30 Seconds

Row/Bike

Jumping Air Squats

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

Pigeon Pose with Lat Reach: 1 Minute Each Side

Weightlifting

Cluster F (AMRAP – Rounds and Reps)

“Cluster F”

EMOM 10:

Minute 1: 1 Squat Clean Thrusters (135,95)

Minute 2: 2 Squat Clean Thrusters

Minute 3: 3 Squat Clean Thrusters

And so on. Goal is to make as far as possible or minute 10.

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Metcon

Sicko mode (Time)

21-15-9:

Row Calories

Bike Calories

Directly Into…

21 Hang Squat Clean Thrusters (135/95)

*Women Complete 15-12-9 Machine Calories

*15min Cap

Extra Credit

3 x12

Bulgarian Squats (weighted)