CrossFit Belleville – WOD

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WarmUp

30 Seconds

Easy Row

PVC Pass Throughs

Active Samson

Moderate Row

PVC Lat Stretch

Slow Air Squats

Faster Row

PVC Overhead Squats

Inchworm to Push-up

## Overhead Squat /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

Weightlifting

Overhead Squat (Build to a Heavy Set of 5)

*15 min

Metcon

Jackie Legs (Time)

1,000 Meter Row

30 Chest to Bar Pull-ups

50 Overhead Squats (75/55)

*15min cap