CrossFit Belleville – WOD

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Run Warmup

200 Meter Run

60 Seconds

Cossack Squats

Plate Front Raises to Overhead

40 Seconds

Active Samson + Air Squat

Plate Hops

30 Seconds

Slow Air Squats

Plate Counterbalance Squats

20 Seconds

Squat Hold

Burpees to Plate


Ankle Stretch: 30sec Each Side

Barbell Front Rack Squat Hold: 1 minute

Child’s Pose: 1 Minute


Front Squat Wave (3-2-1-3-2-1)


– Start at roughly 50% of 1RM

– 2nd Wave should be heavier than the first

– Rest 1-2min between working sets


Hit and Run (Time)

3 Rounds:

400 Meter Run

12 Dumbbell Power Snatches -alternating-(70/50)

21 Single Dumbbell Squats (70/50)

L3: 50/35

L2: 35/25

L1: 25/15


Extra Credit


3 sets

12 Banded Lat Pull Downs

6 Strict Push ups