CrossFit Belleville – WOD
WarmUp
**AMRAP 4:00**
* 5 Medicine Ball Deadlifts
* 5 Medicine Ball Front Squats
* 5 Medicine Ball Strict Press
* 5 Squat (pause) Strict Press
* 5 Slow Burpees
Metcon Prep
* 3 x :3 Hold in the Set-Up + :3 Pause in the Squat + 1 Wall Ball
* 10 Wall Balls
* 6 Lateral Hops over the barbell
* 4 Lateral Burpee over the barbell
* Deadlift Set up Drill
*10 min to warm up Metcon Deadlift
Metcon
Frank the Tank (3 Rounds for reps)
AMRAP 5, Rest 5
50 Wall Ball (20/14) Buy-In
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
AMRAP 5, Rest 5
35 Wall Ball (20/14) Buy-In
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
AMRAP 5:
20 Wall Ball (20/14) Buy-In
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
L3: 35/20/10 WB
L2: 35/20/10 WB, 155/115: 185/135: 225/155
L1: 35/20/10 WB @ 14/10, 135/95: 155/115: 185/135