CrossFit Belleville – WOD

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Warm up/Mobility

Squat warm up (No Measure)

10 Squats

10 Spiderman

8 Squats

8 Spiderman

6 Squats

6 Spiderman

4 Squats

4 Spiderman

2 Squats

2 Spiderman

:30sec Samson each side

:30sec Pigeon each side

:30sec Downward Dog

Weightlifting

Clean Pull (EMOM 4 x 2 @90% of Squat clean)

: Clean (EMOM 4 x 1 @ 80%)

Metcon

Ship (Time)

9 Rounds for time of:

7 Squat Cleans, 185#

8 Burpee Box Jumps, 36″
In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008
To learn more about Ship click here
girls RX:135/30

L3: 155/115

L2: 135/95

L1: 115/75

*32min cap