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CrossFit Belleville – WOD

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WarmUp

2 Rounds

30 Seconds Row

30 Seconds Box Step-ups

30 Seconds Push-up to Down Dog

30 Seconds Wall Squats

30 Seconds PVC Pass Throughs

Barbell WU 2.0 (No Measure)

6 Goodmornings

6 Back Squats

6 Romanian Deadlifts

6 Front Squats

6 Bent Over Rows

6 Push Press

6 Thrusters

Mobility

Child’s Pose on Box: 30 Seconds

Couch Stretch: 1 Minute Each Side

Pigeon Pose: 45 sec Each Side

Metcon

Sore Eyes (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Power Snatches (75/55)

20 Box Jumps (24″/20″)

20 Push Presses (75/55)

20/14 Calorie Row

Quaranteam

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Single Dumbbell Goblet Squats

20 Alternating Dumbbell Snatches (10 Each)

20 Single Dumbbell Step Back Lunges

20 Single Arm Dumbbell Push Press (10 Each)

20 Shuttle Runs (10 Meters)