CrossFit Belleville – WOD

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WarmUp

Teams of 2

AMRAP 7:

5 Plate Ground to Overhead

20 Overhead Walking Lunge

10 Plate Hops

20’ Overhead Walking Lunge

*Completed with 25/15# Plate*

*Partner Not Working, Choose One:*

Active Spidermans

Active Samson

Push-up to Down Dog

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Lat Stretch: 45 Seconds Each Side

Banded Tricep Stretch: 45 Seconds Each Side

Weightlifting

Clean and Jerk (1 RM)

*20min

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
*7min cap

Extra Credit

3 sets

:20sec GHD Static Hold – Belly up-

:20sec GHD Static Hold – Belly down-