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CrossFit Belleville – WOD

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WarmUp

3 Rounds

30 Seconds PVC Pass Throughs

30 Seconds Wall Squats with PVC Pipe

30 Seconds Lateral Hops Over PVC Pipe

Barbell Warm up -(Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

Barbell Thoracic Opener: 1 Minute

Quad Foam Roll: 45 Seconds Each Side

Weightlifting

Snatch Complex (Find a Heavy Complex)

High Hang Power Snatch

Hang Power Snatch

Power Snatch
*15 minutes

Metcon

It’s going down (Time)

21-18-15-12-9:

Hang Power Snatches (75/55)

Thrusters (75/55)

After Each Round: 30 Double Unders

** The double unders take place after EACH barbell movement

*25 min Cap