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CrossFit Belleville – WOD

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WarmUp

30 Seconds

Active Spidermans

Push-up to Down Dog

Front Plank

Active Spidermans

Push-up to Down Dog

Right Side Plank

Active Spidermans

Push-up to Down Dog

Left Side Plank

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Wrist Stretch – 1 min

Front Rack Stretch *Floor* – 1 min

Weightlifting

HPC + PC (EMOM 12)

*Build to a Heavy Complex

Metcon

Power Ranger (Time)

15 Power Cleans (155/105) 


600 Meter Run

10 Power Cleans (155/105)

400 Meter Run

5 Power Cleans (155/105) 


200 Meter Run

RX+ : 185/135

L3: 135/95

L2: 115/80

L1: 95/65

*15min cap

Extra Credit

3x 12 GHD Sit ups