CrossFit Belleville – WOD

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WarmUp

30 Seconds

Lateral Hops Over PVC Pipe

Active Samson

PVC Pass Throughs

Air Squats

PVC Around the Worlds

Push-up to Down Dog

PVC Overhead Squats

Active Spidermans

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

Weightlifting

Snatch Complex (PS/OHS/S) (EMOM 14)

Built to a heavy:

Power Snatch + Overhead Squat + Squat Snatch

Metcon

Over and out (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

*10min

Extra Credit

2 x Banded Alphabet