CrossFit Belleville – WOD

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WarmUp

Banded Snatch Warm-up then with a barbell done with your partner:

3 Power Snatch each

3 Push Press each

10 Air Squats each

10 Push-ups each

3 Power Snatch each

3 Push Press each

10 Wallballs each

10 Barbell Rows each

Then,

Set-up Pull-ups/Scaling

10 Pull-ups each

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 w. a partner:

3 Power Snatch (135, 95)

6 Push-ups

9 Air Squats

*One athlete completes a full round at a time

Rest 2:00

AMRAP 12:

3 Push Press (135, 95)

6 Pull-ups

9 Wallballs (20, 14)

*One athlete completes a full round at a time

Rx+:(C2B Pull-ups)

L3: (115, 75)

L2: (95, 65) (Box Push-ups) (Band Assisted Pull-ups) (14, 10)

L1: (135, 95 Deadlifts) (Box Push-ups) (DB Push Press) (Ring Rows) (10, 8)

Extra Credit

AMRAP 6:

20 Alternating DB Curls

15 Bent-over Rear Lateral Raises

10 Straight Leg Raises