CrossFit Belleville – WOD

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Warm up/Mobility

Banded Snatch Warm up (No Measure)

10 Banded Pull aparts

10 Pass Throughs

10 Banded Pull aparts

10 Around the World (5 each side)

10 Banded Pull aparts

10 OHS
Barbell Warm-up with your partner:

3 Rounds of:

2 Power Snatch

2 Power Clean and Jerks

5 Wallballs

*One athlete completes a full round. Work up to Metcon weight by the time you hit the 3rd round

Metcon

Girls Gone Wild (Time)

In Teams of 2:

“Annie”

50-40-30-20-10 DUs/Situps

“Karen”

150 Wallballs (20, 14) (10′, 9′)

“Isabel”

30 Power Snatches (135, 95)

“Grace”

30 Clean and Jerks (135, 95)

“Fran”

21-15-9 Thrusters (95/65), Pullups

“Diane”

21–15–9 Deadlift (225/155), HSPUs

40min cap