CrossFit Belleville – WOD
Warm up/Mobility
30 Seconds Each
Box Step-ups
Active Spidermans
Barbell Good Mornings
Box Jumps & Step Down
Push-up to Down Dog
Barbell Elbow Rotations
Box Step-ups
Hollow Hold
Barbell Romanian Deadlifts
Box Jumps w/ Step Down
Slow Air Squats
Barbell Strict Press & Reach
MOBILITY
Child’s Pose on Box: 1 Minute
Forearms Stretch on Box: 1 Minute
Pigeon Pose on Box: 1 Minute Each Side
Weightlifting
2 Position Power Clean (EMOM 12)
High Hang Power Clean + Hang Power Clean
Metcon
X-Factor (Time)
AMRAP 18:
12 Box Jump Overs (24″/20″)
9 Burpee Pull-ups
“X” Clean and Jerks
Round 1: 15 Clean and Jerks (135/95)
Round 2: 12 Clean and Jerks (155/105)
Round 3: 9 Clean and Jerks (185/135)
Round 4: 6 Clean and Jerks (205/145)
Round 5: 3 Clean and Jerks (225/155)
* This piece is 5 rounds for time, or an 18-minute time cap, whatever comes first
* If you hit the time cap, enter 18:00 as your score and put where you got to in the notes
* Use one barbell and change the weight as you go