CrossFit Belleville – WOD

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WarmUp

8 Rounds

20 Seconds Spiderman + Reach

10 Seconds Mountain Climbers

8 Rounds

20 Seconds Single Unders

10 Seconds Air Squats

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

Strength

Back Squat (On the 1:30 x 5 Sets)

1 Tempo Back Squat (5s Down, 5s Up)

1 Back Squat

Set 1: 55% 1RM Back Squat

Set 2: 60% 1RM Back Squat

Sets 3-5: 65% 1RM Back Squat

Metcon

Bubbles (AMRAP – Reps)

AMRAP 12:

10 Burpees

25 Double Unders