CrossFit Belleville – WOD

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WarmUp

1 Minute

Active Samson

Inchworm

Slow Air Squats

45 Seconds

Active Samson

Inchworm

Slow Air Squats

30 Seconds

Active Samson

Inchworm

Slow 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

Mobility

Wrist Stretch: 45 Seconds

Banded Lat Stretch: 45 Seconds Each Side

Weightlifting

Squat Clean (EMOM 11 )

1 Squat Clean

Min 1-3 60%

Min 4-6 65%

Min 7-9 70%

Min 10-11 80%

Metcon

Top Heavy (AMRAP – Rounds and Reps)

AMRAP 18:

9 Power Cleans (155/105)

9 Handstand Push-ups

9 Front Squats (155/105)

9 Strict Pull-ups

L3: 135/95, 5 Strict Pullups

L2: 95/65, DB Strict Press, Ring Rows

Extra Credit

100 Russian Twists w. Plate