CrossFit Belleville – WOD

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Warm up/Mobility

Split Jerk Warm up (No Measure)

Empty barbell

5 x Clean Grip RDL

5 x Clean Pull

5 x Front Squat

5 x Hang Clean + Press

5 x Clean + Push Press

5 x Strict Press from the split

5 x Split Jerk

20 Banded pull aparts

1min Banded Tricep Stretch (30s each)

20 Lat Pulldowns

Add light weight on bar and repeat barbell complex

Weightlifting

Push/Split Jerk Complex (EMOM 10 @75-80% of lightest lift)

2 push Jerk + 1 Split

Metcon

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
L3: (115/75)

L2:(95/65)

L1: (75/55)

*25min cap

Extra Credit

3 sets x 30sec weighted plank