CrossFit Belleville – WOD

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WarmUp

3 rounds

5 Cook Squats

4 PVC Pass throughs

3 Downward Dog to Push up

2 Squats

1 Burpee

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

Weightlifting

Shoulder Press (EMOM 12 x 4 @ 60%)

Metcon

Flashback (AMRAP – Rounds and Reps)

AMRAP 10:

30 Double Unders

10 Hang Power Cleans (135/95)

30 Double Unders

10 Push Jerks (135/95)
Home edition:

30 Dot Hops

10 Ground to Shoulder

30 Dot Hops

10 Shoulder to Overhead