CrossFit Belleville – WOD

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WarmUp

Easy Row

Glute Bridges

Down Dog

Moderate Row

Glute Bridge Walkouts

Shoulder Taps

Faster Row

Single Leg Glute Bridges (15 Seconds Each)

Push-up to Down Dog

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

Strength/Skill

Deadlift (EMOM 10)

3 Deadlifts @60% + 20sec Plank Every minute

Metcon

Catch and Release (Time)

On the 4:00 x 5 Rounds:

30 Jumping Lunges

15/10 Calorie Row

9 Kipping Handstand Push-ups

9 Deadlifts (225/155)