CrossFit Belleville – WOD

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Warm up/Mobility

5 Downward dog to push up

10 situps

5 Downward dog to push up

10 Squats

5 Downward dog to push up

10 Leg Swings

Banded Shoulder Warm up (No Measure)

10 Banded Pull aparts

10 Pass Throughs

10 Banded Pull aparts

10 Around the World (5 each side)

10 Banded Pull aparts

10 OHS

Weightlifting

Snatch Complex – Dead/Pull/Snatch (EMOM 9 @ 75% of Snatch)

Snatch Grip Deadlift

Snatch Pull

Snatch

Metcon

Chiquitas (Time)

15-10-5

Kettlebell Swings (70/55)

Toes to Bar

800 Meter Sandbag Run (50/35)

5-10-15

Kettlebell Swings (70/55)

Toes to Bar

*18min

L3: 55/35

L2: 35/25, 800m no sandbag

Extra Credit

Bulgarian Split Squats

4×6 per leg