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CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (No Measure) AMRAP 24 (partner) 4:00 Max Wallballs (20/14) 4:00 Max Row 4:00 Max Rope Climbs 4:00 Max Power Cleans (185/125) 4:00 Max Double Unders 4:00 Max BMU/C2B/Pullups 4 Min Rest 12 minutes Hang Clean Find a Heavy 1 *40 min

CrossFit Belleville – WOD View Public Whiteboard WarmUp Sally Up – Sally Down (No Measure) Air Squats Mobility :30 Leg Swings/Side :30 Bootstrappers Pre Wod 3 Sets For Reps: 1:00 Single-Leg Squats/ Pistols – Rest 1:30 *6 minutes Metcon Prep **1 Set x 7 Reps, empty barbell** **3 Sets x 5 Reps, very light/light weight**

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility **On an 8:00 Clock** 8 Alternating Spiderman 8 Alternating Knees-to-Elbow in Plank 8 Scap Pull-ups 8 Cossack Squats 8 Kip Swings 100m Run Skill On a 8:00 Clock: L-Sit Hang – Perform 5 Handstand Push ups every time you break the L-sit. Metcon Prep **2 Sets:**

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility **On a 6:00 Clock** 20 High Knees in Place 10 Wide Stance Good Mornings 5 Jumping Ring Dips 5 Push-ups Strength Shoulder Press (Every 2 minutes 5 x 3) **Tempo strict press, 2-second press, 2-second descent, brief pause at the shoulder. Metcon Prep *8 minutes to

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility On a 8:00 Clock 8 Elbow-to-Instep Stretch 10 Scap Push-ups 8 Kip Swings 10 Overhead Walking Lunges (pvc) 5 Toes-to-Rings With Empty Barbell 5 Reps Muscle Snatch 5 Reps Power Snatch 5 Reps Overhead Squat Weightlifting MS/PS/OHS (Every 90 sec x 8) 2 Muscle Snatch +

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 2 Rounds: :20 Mountain Climbers :10 Rest :20 Knuckle Draggers :10 Rest :20 Toe Touch + Jump :10 Rest :20 High Knees :10 Rest Pacing: 100m Run 1min Rest 200m Run 1min Rest 2 min Ankle/Hamstring/Calf stretch Metcon Litchi (4 Rounds for time) 4 ROUNDS Run

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 200m Jog :30 Walking Knuckle Drags :30 Walking Alternating Quad Stretch :30 Front Plank to Push-up :30 Straight Leg Sit-ups :30 Alternating Bird Dogs :30 Alternating Samson + Air Squat :30 Hollow Hold :30 Push-ups :30 Plank Hold 5 Single Arm Dumbbell Floor Presses (each side)

CrossFit Belleville – WOD View Public Whiteboard Metcon RattleSnake (Time) 40 Squat Cleans 30 Squat Cleans 20 Squat Cleans 10 Squat Cleans 10 Push Jerks 20 Push Jerks 30 Push Jerks 40 Push Jerks *After each movement Run 200m together Accumulate 30 C2B (Divide) [Barbell: 115/85] *40 Minute Cap RattleSnake (Time) 40 Squat Cleans 30

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility On a 5:00 Clock: :30 PVC Pass Through :30 PVC Lat Stretch (switch as needed) 1:00 Bike :30 Knuckle Drags :30 Hang from Pull-Up Bar 1:00 Bike :30 Active Spiderman 6 DB Deadlift – 3 Right / 3 Left 6 Hang Power Snatch – 3 Right

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility On a 2:00 Clock: 30 Jumping Jacks 20 Mountain Climbers 10 Air Squats 5 Burpees Then 10 PVC Pass Throughs 10 PVC Around The World 10 PVC Overhead Squats 10 PVC Strict Press and Reach Gymnastics Strict HSPU EMOM (AMRAP – Reps) EMOM 12: Odd minutes