CrossFit Belleville – WOD

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WarmUp

40 Seconds

Easy Row or Bike

Active Divebombers

Alternating Box Step-ups

Moderate Row or Bike

Active Samson + Air Squat

Lateral Box Step-ups (40 Seconds Each Leg)

Faster Row or Bike

Glute Bridge Walkouts

Broad Jumps Around Boxes

Accessory Work

EMOM 10

Minute 1: 15 Wallballs (30sec work)

Minute 2: 2 Deadlifts @ 75%

Metcon

Jack in the Box (Time)

For Time:

1000 Meter Row

75/50 Caloire Bike

50 Box Jump Overs (24/20)

75/50 Calorie Bike

1000 Meter Row

*28min

After Party

Snatch complex

10 minutes to work up to 75%

Snatch Pull

Snatch High Pull

Snatch