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CrossFit Belleville – WOD

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Warm up/Mobility

2 Rounds

30 Seconds Each

PVC Pass Throughs

Active Samson

PVC Overhead Squats

Push-up to Down Dog

PVC Sotts Press

Wall Squats

Overhead Squat Biased 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


Snatch Complex (PS/OHS/S) (EMOM 10)

Built to a heavy:

Power Snatch + Overhead Squat + Squat Snatch


From the top (Time)

For Time [15 Minute Cap]:

30 Power Snatches (95/65)

30 Overhead Squats (95/65)

30 Squat Snatches (95/65)

On the Minute: 5 Toes to Bar


Metcon (Time)

3 Rounds For Time:

30 Alternating Dumbbell Snatches

50 Sit-ups

*15 minutes