CrossFit Belleville – WOD

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Warm up/Mobility

Upper Body Complex #2 (No Measure)

8 Barbell Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-apart

15 Banded Pushdowns

Metcon Prep

8 min

Equipment set up

Perform a few reps of each movement

Warm up your thruster

Metcon

Sweaty mess (Time)

500-400-300-200-100 meters Row

50- 40- 30- 20- 10 Sit ups

25- 20- 15- 10- 5 Wall Balls

10- 8- 6- 4- 2 Chest to bar

5- 4- 3- 2- 1 Thruster (135/95)

*30min cap

Accessory Work

Superset x3

DB Bench Press x12

Scull Crushers x 6