CrossFit Belleville – WOD

Warm up/Mobility

PVC

Dislocates 1 min

Around the world 1 min

10 OHS

10 OHS w. PVC against rig

Barbell 2 Rounds

5 Snatch Grip Deads

5 Hang Power Snatch

5 Snatch Balance

5 OHS

Door frame stretch 1 min

Weightlifting

Overhead Squat (5 x 5 @ 60 %)

Metcon

Metcon (AMRAP – Reps)

Long Gone

5 Rounds:

AMRAP 1:00 at each station:

Wall Balls (20/14)

Dumbbell Snatch (50/35)

Calorie Bike/Row

Rest 1:00 between rounds