CrossFit Belleville – WOD

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WarmUp

30 Seconds

Easy Row

Mountain Climbers

Moderate Row

Push-up to Down Dog

Faster Row

Air Squats

20 Seconds

Hollow Hold

Barbell Back Squats

Arch Hold

Barbell Front Squats

Russian Twists w. WB

Jumping Squats w. WB

Mobility

Warrior Squats: 45 Seconds

Squat Hold w. WB: 45 Seconds

Weightlifting

Back Squat (Build to Heavy Set of 5 )

Metcon

Jacquelyn (Time)

For Time:

1000 Meter Row

50 Wallballs (20/14)

30 Toes to Bar

*12min cap

L3: 20 Toes to bar

L2: 14/10, Knee raises

Extra Credit

accumulate

30 GHD Situps

30 GHD Hip Extensions