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CrossFit Belleville – WOD

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WarmUp

1 Round

1 Minute Row

1 Minute Active Samson + Air Squat

45 Seconds Row

45 Seconds Slow Air Squats (Arms Overhead)

30 Seconds Row

30 Seconds PVC Overhead Squats

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

PVC Pass Throughs: 1 Minute

PVC Lat Stretch: 1 Minute

PVC Wall Squats: 1 Minute

PVC Sotts Press: 1 Minute

Weightlifting

S/HS/OHS (Build to a Heavy 1)

Snatch

Hang Snatch

Overhead Squat
*20min

*Lots of time for proper Warm up and dialing in form and technique before we add heavy weight

Metcon

Middle Management (Time)

For Time:

40/30 Calorie Row

20 Squat Snatches (115/85)

40/30 Calorie Row

*10min