Announcements
“We Love Our Members” BBQ is August 21st between 11am-1:30pm. There will be lots of food thanks to TruLocal and yard games! Feel free to bring your spouse, bf/gf, family, etc!
CrossFit Belleville – WOD
Warm up/Mobility
Accumulate
10 PVC Pass Throughs
20 Banded Pull Aparts
10 PVC Around the World
20 Banded Lat Pull Downs
10 PVC OHS
Barbell Warm up -(Snatch) (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Weightlifting
HS + OHS Complex (EMOM 15)
1 Hang Snatch
1 Overhead Squat
1-5 : Warm up
6-10 : Work
11-15: Work Harder
Metcon
Fuchsia (Time)
– RX –
5 Rounds For Time:
10 Box Jumps (24/20″)
15 Overhead Squats (95/65)
20/15 Calorie Bike
– LEVEL 2 –
5 Rounds For Time:
10 Box Jumps (20/14″)
15 Overhead Squats (75/55#)
15/11 Calorie Bike
– LEVEL 1 –
5 Rounds For Time:
10 Box Step-ups
15 Overhead Squats (45/35#)
10/7 Calorie Bike
*20 minutes
Cool Down
1 min Alternating Figure-4 Stretch
1 min Couch Stretch / Leg