CrossFit Belleville – WOD

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WarmUp

2 min Row

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats
2 Rounds

5/3/1 – Wendler

Shoulder Press (5/3/1+)

Warm up sets

40% x5- 50% x5 -60% x3

Working sets

75% x5

85% x3

95% x1+

Front Squat (5/3/1+)

Warm up sets

40% x5- 50% x5 -60% x3

Working sets

75% x5

85% x3

95% x1+

Metcon

Deadliest Catch (3 Rounds for reps)

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees