CrossFit Belleville – WOD
Warm up/Mobility
Run 200m
:30 Lunges In-Place
:30 Alternating Toe Touches
:30 Inch Worm to Push-Up
:30 Kang Squat
Row 500/450m
Barbell WU 2.0 (No Measure)
6 Goodmornings
6 Back Squats
6 Romanian Deadlifts
6 Front Squats
6 Bent Over Rows
6 Push Press
6 Thrusters
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
Snack Bar (Time)
3 Rounds:
400m Run
10 Power Cleans (155/105)
500 /450 Meter Row
10 Push Jerks (155/105)
*22min cap
L3: 135/95
L2: 115/85
L1: 95/65
Cool Down
1:00 Thread the Needle (each side)
1:00 Straddle Stretch