Four leaf Clover

CrossFit Belleville – WOD

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Warm up/Mobility

:20 Hang from Pull-Up Bar

:20 In-Place Lunge Steps

:20 Abmat Sit-Up

:20 Strict Pull-Ups (w/ :1 pause at the top and the bottom)

:20 PVC In-Place Front Rack Lunges

:20 Straight Leg Sit-Up

**Mobilty**

:30 Sleeper Stretch (each side)

:30 Active Samson Stretch (each side)

:30 Wrist Stretches

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Strength

Front Squat (EMOM 10 x 3)

*Same weight for all sets

Metcon

The BarTender (AMRAP – Rounds and Reps)

AMRAP 16:00

3 Burpee Strict Pull ups

6 Front Rack Lunges (135/95)

12 V-Ups

Cool Down

:30 Shoulder to Floor Stretch (each side)

1:00 Couch Stretch (each side)

1:00 Child’s Pose