CrossFit Belleville – WOD

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Mobility

5 Minutes For Quality

5 Push-up to Down Dogs

10 Straight Leg Sit-ups

15 Second Front Plank on Hands

20 Lateral Hops Over Barbell

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

Mobility

Barbell Assisted Straddle Stretch: 1 Minute

Pec Stretch on Wall: 45 Seconds Each Side

Strength

Deadlift (EMOM 9 x2)

Min 1: 65%

Min 2: 70%

Min 3: 75%

Min 4: 70%

Min 5: 75%

Min 6: 80%

Min 7: 75%

Min 8: 80%

Min 9: 85%

Metcon

Marston (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (315/205)

10 Toes to Bar

15 Lateral Barbell Burpees

L3: 265/185

L2: 225/155, Knee raises

L1: 185/125, knee raises, Step over