CrossFit Belleville – WOD

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WarmUp

1 Minute Each

Easy Row

Down Dog to Up Dog

Easy-Moderate Row

Single Unders

Moderate Row

Active Spidermans + Hamstring Stretch

Push ups

5/3/1 – Wendler

Bench Press (5/3/1+)

Warm up sets

40% x 5

50% x 5

60% x 5

Working sets

75% x 5

85% x 3

95% x 1+

Metcon

Under the sea (Time)

For Time:

2,000 Meter Row

150 Double Unders

100 Burpees

*25min