Announcements
🎄Our Christmas Party is back! December 11th, 2021. Have you purchased your ticket(s)?🎄
Fran is back! Spot Fran, the elf, snap a pic and share to Facebook and/or Instagram but don’t forget to tag us @crossfitbelleville so we can enter your name into the prize draw every week! Every Sunday, we will draw a name and let you choose a $25 gift card to your favourite local small business! *No repeat winners*
CrossFit Belleville – WOD
WarmUp
**On a 5:00 Clock**
5 PVC Pass Throughs
5 PVC Around the Worlds
5 PVC Muscle Cleans
5 Jumping Ring Dips or box dips
* With a partner, Partner 1 performs shoulder taps in a plank while Partner 2 moves through the PVC work. Alternate full rounds.
Weightlifting
3 Position Clean (Every 90sec x 10)
High Hang + Hang + Floor
*Build to a heavy complex
Metcon
Extended Elizabeth (Time)
– RX –
For Time:
21-18-15-12-9-6-3
Power Cleans (135/95#)
Ring Dips
– INTERMEDIATE –
For Time:
18-15-12-9-6-3-3
Power Cleans (115/75#)
Ring Dips
– BEGINNER –
For Time:
18-15-12-9-6-3-3
Power Cleans (75/55#)
Push-ups
*15 minutes
Cool Down
**3 Sets:**
1min Scorpion Stretch Hold /Side
1min Thread the Needle / Side