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CrossFit Belleville – WOD
Weightlifting
WarmUp
**1 set**
400-m Bike
6 deadlifts
6 hang muscle cleans
6 front squats
**1 set**
400-m Bike
5 power cleans
5 front squats
**1 set**
400-m Bike
4 squat cleans
Clean (Build to a heavy 1-rep squat clean )
*20 minutes
Metcon
Metcon (Time)
– RX –
4 rounds for time:
5 Deadlifts (75/115lb)
20 squat cleans (75/115 lb)
1200-m bike
– INTERMEDIATE –
4 rounds for time:
5 Deadlifts (55/75lb)
20 squat cleans (55/75 lb)
1200-m bike
– BEGINNER –
4 rounds for time:
5 Deadlifts (35/45lb)
20 DB squat cleans (35/45lb)
1200-m bike
*25 minutes
Cool Down
**2 sets:**
:30 leg swings (across body)/leg
:30 lacrosse ball roll/foot