CrossFit Belleville – WOD

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Warm up/Mobility

2 rounds

:30 sec

Jumping Jacks

Active Spidermans

Active Dive-bombers

Air Squats

2 Rounds

With Medicine Ball:

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats
*1min Barbell/Foam Roller Thoracic Opener

Weightlifting

A heavy is the load an athlete can move with *exceptional* form.

Overhead Squat (Heavy Single)

*12min

Snatch Balance (Heavy Single)

*10min

Snatch (Heavy Single)

*8min

Metcon

Bumblebee (AMRAP – Reps)

EMOM 7:

7 Wall Balls (30/20)

with remaining time on the minute AMRAP Power Snatch (115/80)

L3: (20/14) (95/65)

L2: (14/12) (75/55)

L1: (12/8) (55/45)

Extra Credit

*Superset

3 x10

Ys,Ts,Ws on the Floor