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🎄Our Christmas Party is back! December 11th, 2021. Have you purchased your ticket(s)?🎄
Fran is back! Spot Fran, the elf, snap a pic and share to Facebook and/or Instagram but don’t forget to tag us @crossfitbelleville so we can enter your name into the prize draw every week! Every Sunday, we will draw a name and let you choose a $25 gift card to your favourite local small business! *No repeat winners*

CrossFit Belleville – WOD

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**4 Sets:**

10 PVC Pass-Throughs

5 False Grip Ring Rows

6 Alternating Reverse Lunges

Specific Warm up

**On a 5:00 Clock:**

* Cycle through multiple rounds until the time is called.

4 Muscle-up Transitions From the Floor or scaling option

8 Alternating Box Step-ups

4 Alternating Assisted Single-Leg Squats

4 Alternating Single-Leg KB Deadlifts


D+HPC+FRLunges (*Build to a heavy Complex)


Hang Power Clean

Front Rack Lunges /1 per Leg
*15 minutes


Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#

3 Rounds For Time:

50 Pistols to Box (20″)

7 Chest-to-Bar Pull-ups

10 Hang Power Cleans (135/95#)


3 Rounds For Time:

50 Alternating Reverse Lunges

7 Pull-ups

10 Hang Power Cleans (75/55#)

*15 minutes

Cool Down

**3 Sets:**

:20 Pec Foam Roll / Side

:30 Foam Roll Low Back