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CrossFit Belleville – WOD

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WarmUp

2 Rounds

30 Seconds

Easy Assault Bike

Single Arm Dumbbell Bent Over Rows (Each Side)

Box Step-ups

Single Arm Dumbbell Deadlifts (Each Side)

Barbell WU 2.0 (No Measure)

6 Goodmornings

6 Back Squats

6 Romanian Deadlifts

6 Front Squats

6 Bent Over Rows

6 Push Press

6 Thrusters

5/3/1 – Wendler

Deadlift (5/5/5+)

Warm up Sets

40% x 5

50% x 5

60% x 3

Working sets

65% x 5

75% x 5

85% x 5+

*Remember to add 10lbs on your 1RM

Metcon

Round and Round (AMRAP – Rounds and Reps)

AMRAP 16:

Buy-In: 75/50 Calorie Assault Bike

Max Rounds in Time Remaining:

15 Box Jump Overs (24″/20″)

12 Chest to Bar Pull-ups

9 Double Dumbbell Power Cleans (50s/35s)