😋 Our “Macros Made Easy” Mini 7 Day Course is ready for registration and it’s exclusive for CFB Members. Don’t forget to sign up! Begins Dec 7th with Nutrition Coach Lorraine!
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CrossFit Belleville – WOD

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2 Rounds

30 Seconds Hollow Hold

30 Seconds Air Squat (Arms Overhead)

30 Seconds Active Samson

30 Seconds PVC Overhead Squats

Barbell Warm up -(Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts


T spine opener 2 min (with foam roller under shoulder blades)


Hang Power Snatch (EMOM 12 x 2)

* There is the option to increase in weight or stay at one moderately challenging weight

* Balance both technique and power

* These are designed to be completed unbroken


No Air (AMRAP – Rounds and Reps)


30 Air Squats

20 Hang Power Snatches (75/55)

10 Strict Pull-ups