CrossFit Belleville – WOD

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WarmUp

30 Seconds

Front Plank

Active Samson

Right Side Plank

Left Side Plank

Banded Pullaparts

Mobility

Chest stretch 30sec each

Dead Hang 30sec

5/3/1 – Wendler

Bench Press (5/3/1+)

Warm up sets

40%x5/50%x5/60%x3

Working sets

75% x 5

85% x 3

95% x1+

Metcon

Triplets (Time)

Teams of 3

50 Bench Press (115/85)

50/35 Calorie Assault Bike

50 Deadlifts (155/105)

50/35 Calorie Assault Bike

50 Bench Press (135/95)

50/35 Calorie Assault Bike

50 Deadlifts (185/135)

50/35 Calorie Assault Bike

50 Bench Press (155/105)

50/35 Calorie Assault Bike

50 Deadlifts (225/155)

50/35 Calorie Assault Bike

*25min cap