CrossFit Belleville – WOD

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WarmUp

60 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

40 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

20 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

Mobility

PVC Pass Throughs: 1 Minute

PVC Lat Stretch: 1 Minute

PVC Sotts Press: 1 Minute

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

HPS+PS+OHS (Build to a heavy one)

1 Hang Power Snatch

2 Power Snatch

3 Overhead Squats
*20min

Metcon

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Rx: 115/85

L3: 95/65

L2: 75/55

L1: 45/35

After Party

40 Double Unders

30 Handstand Push ups

*6min cap