CrossFit Belleville – WOD

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Warm up/Mobility

Banded Snatch Warm up (No Measure)

10 Banded Pull aparts

10 Pass Throughs

10 Banded Pull aparts

10 Around the World (5 each side)

10 Banded Pull aparts

10 OHS

Weightlifting

Overhead Squat (EMOM 15 x 2 @ 60%)

10 min to warm up to something heavier than your EMOM weight

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
L3: (40-30-20-10)

L2/1: (200-150-100-75-50/sit ups remain the same)

*7min cap

Extra Credit

4 rounds

20sec Hollow hold

20 sec Superman hold