CrossFit Belleville – WOD

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WarmUp

6 min for Quality

5 Squats

4 Push ups

3 Cook Squats

2 Down Ward dog to Push up

1 Burpee

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

5/3/1 – Wendler

Front Squat (5/5/5+)

Warm up sets

40% x 5

50% x 5

60% x 5

Working sets

65% x 5

75% x 5

85% x 5+

Remember to add #20 on your 1RM

Shoulder Press (5/5/5+)

Warm up sets

40% x 5

50% x 5

60% x 5

Working sets

65% x 5

75% x 5

85% x 5+

Remember to add #10 on your 1RM

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
*10min cap