CrossFit Belleville – WOD

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WarmUp

Line Drills (No Measure)

200 Meter Run

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

Inchworm

Bear Walk

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Weightlifting

Clean EMOM (@ 75% of your lightest lift)

On the minute x 16:

Minute 1 – 3 Power Cleans

Minute 2 – 2 Hang Squat Cleans

Minute 3 – 1 Squat Clean

Minute 4 – Rest

Metcon

Cement Mixer (Time)

On the 4:00 x 6 Rounds:

400 Meter Run

12 Toes to Bar

*score is the slowest of the 6 rounds

Extra Credit

5 x 3 strict pull ups