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CrossFit Belleville – WOD
Warm up/Mobility
Run 100m
:30 Squat Hold
Run 100m
:30 Toe Touch
Run 100m
:30 Active Samson Stretch
Run 100m
:30 Push-Ups to Down-Dog
5 Slow WB Front Squats
5 Slow WB Front Squats w/ Fast Stand, Press OH
8 Wall Ball Shots
6 DB Deadlifts (3 Right Arm / 3 Left Arm)
6 Hang Power Snatch (3 Right Arm / 3 Left Arm)
12 Alt. DB Snatch
Midline
Tabata
20on10off
(8minutes)
Hollow Hold x4
Superman Hold x4
V-Ups x4
Bicycle Situps x 4
Metcon
Go Fetch (Time)
50 Wall Ball Shots (20/14)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Wall Ball Shots (20/14)
*28 minutes
*Score = Time it takes to complete the workout
Cool Down
400m Distanced Group Walk and Chat