Announcements

🌈Our September Nutrition Challenge is live! #EataRainbow🌈

Congrats to Crystal and Allana for winning last month’s #CFBHydrates Challenge!

CrossFit Belleville – WOD

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Warm up/Mobility

1 min Bike

20 Pull Aparts

30sec Push up to Downward Dog

45 sec Bike

10 Pass throughs

30sec Incworm to a push up

30 sec Bike

5 Around the World (Each Side)

30sec Pec stretch (Each Side)

5/3/1 – Wendler

Bench Press (5/5/5)

Warm up

40% x 5

50% x 5

60% x 5

Working sets

65% x 5

75% x 5

85% x 5+

Metcon

Big Drip (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

16/12 Calorie Assault Bike

12 Chest to Bar Pull-ups

8 Single Arm Dumbbell Snatches (70/50)