CrossFit Belleville – WOD

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WarmUp

1 Round

1 Minute Row

1 Minute Down Dog

1 Minute Box Step-ups

1 Minute Kettlebell Deadlifts (30 Seconds Each Side)

1 Minute Row

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

5/3/1 – Wendler

Deadlift (5/3/1+)

Warm up sets

40% x 5

50% x 5

60% x 5

Working sets

75% x 5

85% x 3

95% x 1+

Metcon

Jumpsuit (Time)

30-20-10:

Deadlifts (185/135)

Box Jumps (24/20)

Directly Into…

10-20-30:

Kettlebell Swings (55/35)

Row Calories

*20 minutes