CrossFit Belleville – WOD

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WarmUp

30sec (No Measure)

Jumping Jacks

Active Spidermans

Air Squats

Active Samson

Cossack Squats

Push-up to Down Dog

Barbell Warm up -(Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Weightlifting

Overhead Squat (EMOM 9 x 2 @ 65%)

*with a 1 second pause at the bottom

Metcon

Denim (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/21 Calorie Row

15 Overhead Squats (115/85)

*30/21 Calorie Assault

400 Meter Run

L3: (95,65)

L2: (30 Double Unders) (65,45)

L1: (100 Singles) (45,35)

Extra Credit

Superset

3×12

DB Lateral Raises

DB Front Raises