CrossFit Belleville – WOD

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WarmUp

30 Seconds

Easy Bike

PVC Pass Throughs

Active Spidermans

Moderate Bike

PVC Overhead Squats

Active Samson + Air Squat

Faster Bike

PVC Pass Throughs (More Narrow)

Push-up to Down Dog

Barbell Warm up -(Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

Warrior Squats: 1 Minute

Barbell Thoracic Opener: 1 Minute

Weightlifting

Power Snatch (Build to a Heavy Single)

*20min

Metcon

Hot Flash (Time)

30-20-10:

Power Snatches (95/65)

Assault Bike Calories

*21-14-7 Cal for girls 🙂

*15 min cap