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CrossFit Belleville – WOD

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WarmUp

:30s Warm up (No Measure)

30sec Row

30sec Inchworm Push ups

30sec Row

30sec Active Samson

30sec Row

30sec Squats

Mobility

Front Rack Stretch: 1 Minute

T-Spine Rotations: 8 each side

Weightlifting

Power Clean (EMOM 12)

*Min 1-3: Light Weight*

Min 1: 3 High Hang Power Cleans

Min 2: 3 Hang Power cleans

Min 3: 3 Power Cleans

*build in weight*

Min 4-12: 3 Power Cleans

*Not Touch n Go*

Metcon

Sole Cycle (3 Rounds for reps)

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (155/105)

21/15 Calorie Assault Bike/Row

Rest 5 Minutes

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (135/95)

21/15 Calorie Assault Bike/Row

Rest 5 Minutes

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (115/85)

21/15 Calorie Assault Bike/Row

*Score: Total Reps (Wodify will ask for 3 separate scores)

Extra Credit

Accumulate

50 Supinated Barbell rows