CrossFit Belleville – WOD

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Warm up/Mobility

Lower body Warm up (No Measure)

2 Rnds

6 RDLs

6 Front Rack Reverse Lunge (3each)

6 Back Squat

10 x-Band walks (Right/Left)

5 Foam Roll Adductor passes

Then,

10 V-Stretch

10 Cossack Squats (5each)

Banded Ankle mobility (30s each)

Weightlifting

20min

Snatch Pull

3 @ 70%

3 @ 80%

2 @ 90%

5 x 1 @ 105%

*High Pulls

Metcon

Revenge (Time)

4 rounds

5 Power Snatches (155/105)

6 Bar Muscle Ups

L3: (135/95) (3 Bar Muscle ups)

L2: (115/75) (10 Chest to bar)

L1: (95/65) (10 Pull ups)

*16min cap

Extra Credit

accumulate 50 GHD or V ups