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CrossFit Belleville – WOD

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Warm up/Mobility

2 Rounds

30 Seconds PVC Pass Throughs

30 Seconds PVC Overhead Squats

30 Seconds PVC Hollow Hold

30 Seconds PVC Arch Hold

30 Seconds PVC Straight Leg Swings (15 Seconds Each) [Video]

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Weightlifting

PS + OHS (On the 1:30 x 6 Sets)

1 Power Snatch

3 Overhead Squats

Metcon

Top Shelf (AMRAP – Rounds and Reps)

AMRAP 15:

21 Wallballs (20/14)

12 Power Snatches (95/65)

15 Toes to Bar

12 Overhead Squats (95/65)

Quaranteam

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

18 Alternating Dumbbell Snatches

15 Weighted Sit-ups

12 Single Dumbbell Thrusters (Each Side)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

18 Alternating Dumbbell Snatches

15 Weighted Sit-ups

12 Single Dumbbell Thrusters (Each Side)