CrossFit Belleville – WOD

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Warm up/Mobility

5 Cook Squats

10 PVC Pas Throughs

30sec Russian Baby Maker

10 PVC Around the world

6 Cossack Squats (3 each)

30 Sec Ankle Stretch (each)

10 Scap Pull ups

5 Kipping

10 Scap Rotation (5 each direction)

5 Kipping

Front Rack Stretch 1 minute

Wrist Stretch 1 minute

Weightlifting

Snatch Complex – Dead/Pull/Snatch (Build to a Heavy Complex)

Snatch Grip Deadlift

Snatch Pull

Snatch
*20 min

Metcon

Wodapalooza Qualifier 2 (AMRAP – Rounds and Reps)

AMRAP 16:

40 Alt DB Snatches (50, 35lb)

40 Pull-Ups

30 DB Burpees

30 C2B Pull-ups

20 Devil Presses

20 Bar Muscle-ups

Extra Credit

5 min Static Stretch