CrossFit Belleville – WOD

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Warm up/Mobility

Foam Roll Lats x 30s each then,

3 Rounds

5 Hang Muscle Cleans

5 Push Press 5 Barbell Curls

5 Bent-over rows, pronated

5 Bent-over rows, supinated

5 Yoga Push-ups

Strength

Close grip Bench Press (EMOM 5 x 5 @ 65%)

Metcon

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
*25min cap

Extra Credit

60s Max Rep Push-ups

Rx+

60s Max Rep Ring Dips