CrossFit Belleville – WOD

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WarmUp

30 Seconds

PVC Good Mornings

PVC Back Squats

Straight Leg Inchworm to Push-up

PVC Elbow Rotations

PVC Snatch Grip Push Presses

Straight Leg Inchworm to Push-up

PVC Overhead Squats

PVC Snatch Grip RDLs

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip RDLs

Mobility

PVC Hinge Drill: 1 Minute

PVC Lat Stretch: 1 Minute (30 Each Hand)

PVC Pass Throughs: 1 minute

Weightlifting

HPS+PS+OHS (E2mO2m x 7 )

1 Hang Power Snatch

2 Power Snatch

3 Overhead Squats
*Build to a heavy complex

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

Extra Credit

3×12 GHD situps