CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Active Samson

Active Spidermans

Alternating Bird Dogs

Down Dog

Good Mornings

Romanian Deadlfits

Cossack Squats

Elbow Rotations

Back Squats

Push-up to Down Dog

Strict Press and Reach

Front Squats

Mobility

Front Rack Stretch: 40 Seconds

Barbell Ankle Stretch: 40 Seconds

Warrior Squats: 40 Seconds

Weightlifting

Macho Man Complex (Build to a heavy one)

Power Clean

Front Squat

Push Jerk
*20min

Metcon

Macho Man (AMRAP – Rounds)

EMOM for as Long as Possible

3 Power Cleans (155/105)

3 Front Squats

3 Jerks

RX+: (185/125)

L3:(135/95)

L2:(115/75)

L1: (75/55)
*20min cap