CrossFit Belleville – WOD
WarmUp
400m Run
30 sec
Jumping Jacks
Knuckle Drags
Active Samson
Push-up to Down Dog
Slow Air Squats
Barbell Warmup #2 (No Measure)
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Reverse Lunges (Each Side)
5 Strict Press
5 Good Mornings
Weightlifting
Clean and Jerk (EMOM 9)
*Build to a moderate weight
Metcon
Spring Squats (Time)
10-9-8-7-6-5-4-3-2-1
Squat Cleans
10/9/8 @ 135/95
7/6/5 @ 155/115
4/3 @ 185/135
2 @ 205/155
1 @ 225/175
*200m Run after each round
*25min cap