Announcements

Bring a Friend Day is back Wednesday, May 22nd! Gather up your spouses, significant others, family members, neighbors, co-workers, etc. and bring them down to CFB for a FREE CrossFit workout.

CrossFit Belleville – WOD

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Warm up/Mobility

Wall ball (partner)

10 Chest passes

10 Squat passes

10 side passes (left)

10 side passes (right)

10 over/under passes

Barbell (partner)

5 Deadlift

5 Hang Muscle Clean

5 Push Press

5 Back Squat

Pigeon Pose 30sec each

Child’s Pose 1min

Strength

Back Squat (EMOM 9 x 2 reps)

*moderate weight / 60-70%

Metcon

Bring your friend (Time)

Buy in:

800m Run or 80cal Row

then,

30 Burpee Box Jump Over

80 Shoulder to Overhead (75/55)

30 Burpee Box Jump Over

80 Wall Balls (20/14)

30 Burpee Box Jump Over

*22min cap

*split however you like