CrossFit Belleville – WOD
Warm up/Mobility
* :30 Box Step ups
* :30 Active Spiderman
* :30 Glute Bridges
* :30 Box Step ups
**PVC “GRACE” (30 Clean and Jerks) – Fun-Fun-Fun!**
**Mobility**
* :30 Pigeon Pose on Box (Each Side)
* Child’s Pose on Box: 1:00
Weightlifting
Clean EMOM
On the minute x 16:
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest
Metcon
Shin Guard (Time)
9-15-21:
Burpee Box Jump Overs (24″/20″)
Power Clean & Jerks (135/95)
*13 min