CrossFit Belleville – WOD

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WarmUp

1 Minute Hollow Hold

1 Minute Squat Hold

1 Minute Front Plank

**2 Rounds:**

30 Seconds Push-up to Down Dog

30 Seconds Single Leg Glute Bridges (Each Side)

30 Seconds Slow Air Squats

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

Strength

EMOM 12

3 Power Cleans

1 Thruster

* The complex is designed to be completed unbroken with ‘touch and go’ power cleans

* Build up or stay at one weight

Metcon

Deep Clean (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Cleans (95/65)

30 Double Unders

15 Thrusters (95/65)

30 Double Unders

Home Edition

Odd Object to Shoulder

Dot Hops