CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Push-up to Down Dog

Alternating Box Step-ups

Mountain Climbers

Lateral Box Step-ups (30 Seconds Each Side)

Frog Hops

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

5/3/1 – Wendler

Bench Press (3/3/3+)

Warm up sets

40% x 5/50%x5/60%x3

Working sets

70% x 3

80% x 3

90% x 3+

Metcon

Long Haul (Time)

2 Rounds:

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups

40 Burpees

50/35 Calorie Row

Box: 24/20

Dumbbell: 50/35

*25 min cap