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CrossFit Belleville – PT Colleen View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 22 50 Situps 50 Push ups 50 Reverse Lunges *Every 3 min 50 meter Farmers Carry (2 KBs/25lbs)

CrossFit Belleville – PT Elizabeth & Tony View Public Whiteboard Metcon All About the Benjamins (AMRAP – Rounds and Reps) AMRAP 30: 100 AbMat Sit-ups 100 Push-ups 100 Reverse Lunges Every 3 Minutes [Starting at 0:00]: 100 Meter Farmers Carry (50s/35s) *Score = Total Rounds + Reps, not counting farmers carry Pull up accessory work

CrossFit Belleville – PT Colleen View Public Whiteboard Metcon Metcon (AMRAP – Reps) 5 Rounds x 3 minutes 12 Row Cal 8 Step ups (Stack plates 4 25s) Max Power Cleans Rest 1:30 between rounds Round 1: 25 lbs Round 2: 35 lbs Round 3: 45 lbs Round 4: 55 lbs Round 5: 65 lbs

CrossFit Belleville – PT Joanne View Public Whiteboard Metcon Powerless (AMRAP – Reps) 5 Rounds x AMRAP 3: 21/15 Calorie Row 9 Box Jumps (30″/24″) Max Power Cleans Rest 1:30 Between Rounds Round 1: (95/65) Round 2: (135/95) Round 3: (155/105) Round 4: (185/135) Round 5: (225/155) *Score = Total Power CleansBox Jumps: stack plates

CrossFit Belleville – PT Elizabeth & Tony View Public Whiteboard Metcon Daily Harvest (Time) 5 Rounds For Time [35 Minute Cap]: 40/30 Calorie Row 3 Rope Climbs (15′) 20 Double Dumbbell Deadlifts 100 Meter Farmers Carry Dumbbells: (50’s/35’s)Cal:30/21 Tony 1 Full rope climb Elizabeth 10 foot rope climb DB:35/25 Pull up accessory work Every 2

CrossFit Belleville – PT Colleen View Public Whiteboard How To: Hang Power Snatch 8 min Metcon Metcon (Time) 3 Rounds 7 Bike Cal 7 Hang Power Snatch 7 Burpees 1 min Rest in between rounds 12 min Midline 4 Rounds 10 sec Plank 20 sec Rest

CrossFit Belleville – PT Elizabeth & Tony View Public Whiteboard Weightlifting Power Clean (EMOM 9 x 2 Reps) Find a heavy 2 Metcon My Leg! (AMRAP – Reps) 15 Minutes For Total Reps: 5 Minute Bike Calories 4 Minute Air Squats 3 Minute Double Unders 2 Minute Toes to Bar 1 Minute Burpee to Target

CrossFit Belleville – PT Colleen View Public Whiteboard Metcon Metcon (No Measure) Every 5 min x 4 8 Cal Row 10 DB Thrusters 8 Bike cal 10 Ring Rows

CrossFit Belleville – PT Joanne View Public Whiteboard Metcon PT (Time) Every 5 min x 4 Rounds 10 Cal Row 15 DB Thrusters (20) 10 Bike Cal 15 Tricep Dips (bench or box)

CrossFit Belleville – WOD View Public Whiteboard Metcon Home Run (AMRAP – Rounds and Reps) [TEAMS OF 3] 3 Rounds x AMRAP 9: 1,000/800 Meter Row 800m Run 2400/2000 Bike (Each partner picks one, all work at the same time) Time Remaining: 45 Barbell Reps (115/85) 45 Pull-ups (One partner works at a time) Round