CrossFit Belleville – WOD

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WarmUp

1 Minute

Active Spidermans

PVC Pass Throughs

45 Seconds

Active Samson

PVC Lat Stretch

30 Seconds

Push-up to Down Dog

PVC Thrusters

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

Snatch Complex (EMOM 9 @ 65% of Power Snatch)

High Hang Power Snatch

Hang Power Snatch

Power Snatch

Metcon

Mountain Man (Time)

30 Power Snatches (75/55)

500m Row

20 Burpees

60 Thrusters (75/55)

500m Row

20 Burpees

30 Power Snatches (75/55)

*22min

Extra Credit

Banded Alphabet 2 sets each side