CrossFit Belleville – WOD

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Warm up/Mobility

10min

Split Jerk Warm up (No Measure)

Empty barbell

5 x Clean Grip RDL

5 x Clean Pull

5 x Front Squat

5 x Hang Clean + Press

5 x Clean + Push Press

5 x Strict Press from the split

5 x Split Jerk

20 Banded pull aparts

1min Banded Tricep Stretch (30s each)

20 Lat Pulldowns

Add light weight on bar and repeat barbell complex

How To:

10min

Split Jerk

Weightlifting

Split Jerk (1RM)

*from the rack

*20min

Metcon

Get your wind back (AMRAP – Reps)

4 min AMRAP

400min Run

Max Reps S2OH (135/95)

Rest 2 min

4 min AMRAP

400min Run

Max Reps S2OH (135/95)

*Score is total S2OH reps

L3: (115,75)

L2: (95,65)

L1: (75,55)

Extra Credit

3 rounds

20 Sec L Sit Hang

20 V-Ups