CrossFit Belleville – WOD

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WarmUp

30 Seconds Active Spidermans

30 Seconds Jumping Jacks

30 Seconds Mountain Climbers

30 Seconds Jumping Jacks

30 Seconds Frog Hops

30 Seconds Jumping Jacks

30 Seconds Push-up to Down Dog

30 Seconds Jumping Jacks

30 Seconds Air Squats

30 Seconds Jumping Jacks

30 Seconds Slow Burpees

Barbell WU 2.0 (No Measure)

6 Goodmornings

6 Back Squats

6 Romanian Deadlifts

6 Front Squats

6 Bent Over Rows

6 Push Press

6 Thrusters

Accessory Work

Alternating On the Minute x 10 (5 Rounds):

Minute 1: Max Alternating Dumbbell Bench/Floor Press

Minute 2: Max Hollow Rocks

Metcon

Radar (Time)

For Time:

400 Meter Run

9-12-15:

Deadlifts (205/145)

Lateral Barbell Burpees

800 Meter Run

15-12-9:

Deadlifts (205/145)

Lateral Barbell Burpees

400 Meter Run

*25min cap