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CrossFit Belleville – WOD

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WarmUp

1 Minute Row

30 Seconds Active Samson

1 Minute Row

30 Seconds Active Spidermans

1 Minute Row

30 Seconds Air Squats

Accumulate 30 Banded Pull aparts

Pec Stretch (on the wall) 30 sec each

5/3/1 – Wendler

Bench Press (DELOAD)

40% x 5

50% x 5

60% x 5

Metcon

Again and Again (Time)

On the 10:00 x 3 Rounds:

50 Double Unders

30 Air Squats

25 KBS (50/35)

20/14 Calorie Row

15 KB Goblet Squats (50/35)

10 Toes to Bar

5 Bar Muscle ups

*Score is your slowest round