CrossFit Belleville – WOD

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WarmUp

30 sec Row

5 Cook Squats

10 Scap Pullups

30 Sec Row

30sec Russian Baby Maker

5 Scap Rotations (each direction)

30 Sec Row

5 Bomb Diver Push ups

10 Kips

30sec Row

30sec Child’s Pose

3-5 Toes to Bar/Knees to Chest/Knee Raises

Weightlifting

Kitchen Sink EMOM (EMOM 12)

*Empty Barbell

Min 1: 5 Pausing Front Squats

Min 2: 3 Pausing High Hang Squat Cleans

Min 3: 3 Pausing Thrusters

*add Light Weight

Min 4: 5 Front Squats

Min 5: 3 Hang Squat Cleans

Min 6: 3 Thrusters

*add weight

Min 7: 5 Front Squats

Min 8: 3 Hang Squat Cleans

Min 9: 3 Thrusters

*add weight

Min 10: 5 Front Squats

Min 11: 3 Hang Squat Cleans

Min 12: 3 Thrusters

Metcon

Waterproof (Time)

21 – 15 – 9

Row Calories

Front Squats (95/65)

15 – 12 – 9

Toes to Bar

Hang Squat Cleans (95/65)

12 – 9 – 6

Burpees over Bar

Thrusters (95/65)

*25min Cap

Extra Credit

Couch Stretch :1min per leg