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CrossFit Belleville – WOD

WarmUp

5:00 Rock and Roll party

3 Muscle Cleans

3 Push Press

*Worlds Greatest Stretch x 20s each

3 Power Cleans

3 Squat Cleans

3 Front Squats

3 Push Press

3 Squat Clean Thrusters

Mobility

3 Sets of:

5 Cook Squats w. OH Reach

5 Reverse Lunges

5 Presses from Split

Weightlifting

1 1/4 Front Squat (3 RM)

Metcon

Elvis (Time)

30 Squat Cleans (185, 125)

Rx+:(225, 155)

L3: (155, 105)

L2: (135, 95)

L1: (95, 65), can modify to

Power Cleans if necessary

11:00 Cap

Extra Credit

Band Resisted Russian KBS: 3 x 25.

Banded Face Pull-apart: 3 x 25.

Banded Rotations: 3 x 20 ea.